Tag: Barney

Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Lawn Ornament Weights

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WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.

Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.

MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes

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Sink Q First timer

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WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls

5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters

Repeat 15’s

Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)

1 pax bag toss / 1 pax flutters with press (1 round)

1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)

1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round

Repeat 15’s

MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.

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Full-body at The Forge

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9 men survived The Forge this morning. Here’s what we did:
 
Warm Up:

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Windmills (IC)
  • 10 SSHs (IC)

 
The Thang
 
Long Loop Mosey behind HT and back to Starting Point

  • 10 Merkins (IC), run to Dollar Tree
  • 10 Merkins (IC), 10 Squats (IC), run to side of Harris Teeter
  • 10 Merkins (IC), 10 Squats (IC), 10 American Hammers (IC)

 
Mosey to the big wall

  • 10 Wallsits (IC)
  • 10 Bulgarian Split Wall Squats (10 IC each leg)
  • 10 Wall LBCs (IC)
  • 10 Dirty Hook-ups – Hands (IC)
  • 10 Dirty Hook-ups – Feet (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Wallsits (IC)

 
Mosey behind Express Oil

  • 10 Dips (IC)
  • 10 Irkins (IC)
  • 20 Calf Raises In
  • 20 Calf Raises Out
  • 20 Calf Raises Regular

 
Mosey to the Blue Mail Box

  • Butterfly Stretch
  • Sitting Reach Stretch L
  • Sitting Reach Stretch R
  • 10 American Hammers (IC)
  • 10 Flutters (IC)

 
Mosey to what used to be Rita’s

  • 20 Forward Arm Circles (IC)
  • 20 Backward Arm Circles (IC)
  • 20 Seal Claps (IC)
  • 20 Overhead Claps (IC)

 
Mosey back to the big wall

  • Bear Crawl from curb to curb
  • Lunge Walk from curb to curb
  • Crab Walk from curb to curb
  • Power Skips from curb to curb

 
Long Loop through the Full Lot back to COT

  • 10 Freddies (IC)
  • 10 Rosalitas (IC)
  • 10 Dollies (IC)

 
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.

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Ring Around the Rosie

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WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

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