Tag: Barry Manilow

Slow is the name of the AKA game

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WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS

MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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Ass Kicking April – Yard

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WARMUP: Mosey to warmup – SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises.
THE THANG: Mosey to parking lot with track to complete 7 of diamonds – 4 laps around the track with 4 sets of an exercise. 7 merkins at each (4) station, 14 squats, 21 flutter kicks, 28 LBCs… utilizing the same parking lot, complete exercise from one end to the other – toy soldiers, lunges, bear crawl, karaoke 2… Dora after that – 100 squats, 150 M.C (D.C), and 200 LBCs. End with dips and then a job around the lap.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Street clean up, cannoli run, bethels.
COT: Prayers and praises, ended with prayer.

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Ass kickings only

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WARMUP: Windmills, SSH, Low Slow Squats

THE THANG: 4-corners 5–10-15-20-25
Merkins, Squats, LBC’s, HTH
5-10-15
Wide arm merkins, lunges, V-ups, Big boys

Mosey from COT to behind Oriley’s and participate in 11’s on the hill. Hand release merkins at bottom, bear crawl to top, jump squats at the top, walk down hill

Mosey back to COT

MARY: Airborne stretch

ANNOUNCEMENTS: Read your newsletter

COT: PRAYER OR PRAISE FROM EVERYONE

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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SlowBurn with a Kick in the A….

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WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree

THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk

Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:

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Run to the River 4 miles

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WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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Zipper games (not what you think)

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WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

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