Tag: Bass-o-matic

Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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ROF 7-23

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WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes

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running 8 blocker

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WARMUP: Broga while twister complained he doesn’t stretch enough
THE THANG: Kingsley hill repeats with 8 blocker explanation as the recovery. Would focus on running only next time during beatdown and spend 15 mins to go through 8 blocker over coffee in the future. You don’t know until you try and fail. Thanks for the feedback gents
MARY:
ANNOUNCEMENTS:
COT:

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Sweaty Richard

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WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.

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I got an idea

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WARMUP: right to work

THE THANG: logged about 3 miles, stopped every 10 minutes to brain storm a workout, however ended up with merkins and squats each time.

MARY: was able to get a round of mary in when we got back. Flutters, Lbc, Freddy mercury

ANNOUNCEMENTS: sweaty Barry, fort mill care center, highway clean up, bethels men’s

COT: prayers for families going through a lot right now

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4 Muscle groups

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Great mumble chatter with Nate this morning. We did all 4 muscle groups for 15 minutes each. I am tired.

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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Peer Pong

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WARMUP: mosey, windmills, Moroccan nightclubs, mountain climbers, curtesy lunges, low slow squats
THE THANG: 10 merkins, 20 curtesy lunges, 30 LBCs rinse and repeat then take a lap. 10 derkins, 20 squats 30 box cutters rinse and repeat then take a lap. 10 dips, 20 monkey humpers, 30 flutters rinse and repeat then take a lap.

Withdraw ping pong balls from bag to get the exercise. Roll the 2 dice and multiply the two numbers to get the rep count. If doubles are rolled, add the dice together and do burpees. If a red ping pong ball is drawn from the bag, take a lap.

Ended with my hip exercises
MARY:
ANNOUNCEMENTS:
COT:

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Ice Cream Cones at Ballroom

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WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey
THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax)
Cone work – Four Corners with 2 exercises at each corner- completed in Cadence.
Closed out with some Step ups,Dips, and Merkins.

MARY: 4 mins of Mary
ANNOUNCEMENTS: the Barry, Adopt a Highway, Blood Drive, Newsletter
COT: Prayers for Texas, Family transition, Health and Marital prayer.

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