Tag: Barry Manilow

AKA – the tour continues

Leave a comment

WARMUP: Mosey to the swing & do an exercise
In c cadence all the way around the park – 9 stations, 9 exercises – .6 miles. Warmup complete

THE THANG: At the hill behind the restroom building – 10 squats at the bottom every time back down. Shuttle run to each light pole for 10 of a particular type of Merkin and return to the bottom for squats. Regular – pole 1, Diamond- pole 2, Wide arm – pole 3, Regular – Pole 4, Diamond – Pole 5. Plank for the 6 and on to the adjacent parking lot after a 10 count.

Soccer field parking lot – 7’s – Diamond merkins and Mike Tyson’s. Bear crawling and lunge walking were the suggested MOT’s.

After a ten count – we went to the infamous hill at the back of WEP for a Jacobs Ladder of 11’s.
Burpees at the bottom, nur up the hill, lunges at the top and jog back down. Repeating until pax had gotten their fill.

With 10 minutes or so to go, we moseyed together in reverse and, at each swing, an exercise was called in cadence. We arrived at the final swing at 0728 giving us 2 minutes to get to COT and arrive promptly at 0730.

MARY: No sir. Open to all men.

ANNOUNCEMENTS: Were announced. And they’re in your newsletter too.

COT: Is and always will be the 5th core principle.

JWOW – thanks for the call. Always honored to lead. :eye:

TClap |
0

6@6 Downtown Loop

Leave a comment

THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT

TClap |
0

And then there were hills

Leave a comment

WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial Walkers and Wind milks. Then left to mosey down the hill to the entrance to the apartments.
THE THANG: Instead of a full Pendulum workout, we did 7’s on each hill. The first was to run up the hill and do 1 merkin and come back down for 6 bomb jacks. Rinse and repeat until complete. The I spoke about struggles lately and then started the 2nd hill. Run up to the fire department to do 1 burpee and run back down for 6 Squats. Rinse and repeat to complete the 7. Started walking back to COT and talked about JFK conspiracies.
MARY: American Hammers is all we got in!
ANNOUNCEMENTS: Had to leave to pick up kids!
COT:

TClap |
0

Counting Down from 100

Leave a comment

WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

TClap |
0

Tour de odor AKA style

Leave a comment

WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

TClap |
0

Gotta have Stones

Leave a comment

11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

TClap |
0