Tag: Beaker

Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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KB Mile

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WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…

Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side

Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…

SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.

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Pick Up The 6

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WARMUP:
What’s that?

THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3

Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1

After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.

MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT:

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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EMOM

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WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5

THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.

MARY: None
ANNOUNCEMENTS: newsletter
COT:

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Smiles with Some Miles

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WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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It’s Merman

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WARMUP: None
THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone – 15 merkins 3 cone – 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats to feel it.
MARY: none
ANNOUNCEMENTS: newsletter
COT: what’s happens stays

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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