Tag: Bobber

The shank at Bushwood

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WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins
High knees, Karaoke’s, Lunges
THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x
10 Jump squats, 10 squats, 10 calf raises, run the hill, repeat 3x
15 BBS, 15 Flutters, 15 LBCs, run the hill, repeat 3x
MARY: PAX took turns calling Mary
ANNOUNCEMENTS: Tons – Bethel, Wine dinner, CSAUP, Gremlin in Mint Hill
COT: Thankful for good dudes.

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Card game

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WARMUP: windmills and produce pickers
THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw.
MARY: none
ANNOUNCEMENTS: D2D relay, wine tasting dinner
COT: Wives and Children

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Drop, smack and poke KB workout / invigorating

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WARMUP: mosey, windmills, arm circles, hillbillies, down dog, merkins
THE THANG: 20 reps of all exercises
Rd 1: strength and stability
– goblet
– single arm shoulder press
– On swings
– Single leg deadlift
– Halo

Rd 2 power & explosiveness
– clean to press
– Lateral lunches
– Snatch
– Curls
– Figure 8’s

Rd 3: conditioning and burnout
– man makers
– Tricep
– American kb swings
– Merkins
– Plank pull throughs
MARY: no
ANNOUNCEMENTS: please Register For this free run https://criout.regfox.com/cri-401k-charity-fun-run

COT:

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Too many merkins

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Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog

The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT

ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter

COT:
Prayers for health and the country

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Dora, Tabata and Mary

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COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.

the main thing – Partner Dora because you’re there for the man next to you.

50 – swings
100 – squats
150 – curls
100 – squats
50 – swings

10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds

Moved on to 5 minutes of Mary to complete the trifecta and take us to COT

Announcements – read your newsletter

COT – 5th core principle

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Jackyl Lanterns

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Warmup
SSH
Imperial Walker
Hillbilly Walker
Merkin
Honeymooner
Downward Dog

Mosey to bottom parking lot
Parking lot bear crawl
Crawl 1 space do a burpee
Crawl another spaces do two burpees
Crawl 10 spaces
Lunge same deal
Lunge 1 space do a big boy sit up
Lunge another space do another sit up
Half bear crawl and half lunge walk final set in lot

Mosey to bottom of hill
Dora
100 merkins
200 squats
300 LBC

Partner runs to top of hill and returns

Bear crawl 3 lights up hill Mosey to COT

Mary

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Best AI Q yet!

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WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it.

THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop every 5 exercises. Any time remaining on those 2 minutes was earned rest

Merkins
Squats
Flutters
Donkey Kicks
RUN
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
RUN
Box Cutter
Plank Jack
Lunge
Dry Dock
RUN
Seal Jack
High Knees
Monkey Humper
Freddie Mercury

COT: It happened

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