Tag: Bonsai

Keep those old wienkes kids

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WARMUP: lap around the parking lot, windmills, low slow squats and merkins, couple stretches…go.
THE THANG: went to the small parking lot by COT and had one piece of paper on one end and another on the opposite end – maybe 30-40 yards. Start at the first exercise, complete it, run to the other side, complete the first exercise, and back and forth working down the list.
Side 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

Side 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

After the first 60 milestone was hit, we stopped running back and forth and mode of transportation moved to bear crawls to and running back…just to mix things up.

And we had music which was nice.

MARY: yes, check.
ANNOUNCEMENTS: also check
COT: yep, done

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Sofrito’s Band of Brothers

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WARMUP: Disclaimers and Ruck On!
THE THANG: Rucked about 3.5 miles with 3 stops of different movements.
3 Sets of movements with 10 reps of each.

Stop #1

Dips
Derkins
Curls
Triceps

Stop #2

Moroccan Nightclub
Squats
Hill Billies

Stop #3

Incline Merkins
Dips
Toe Taps x10 each leg

All movements with ruck weight

Bonus Round at the Coach’s Box w/Olaf

Joined our brothers for lap with their burdens

MARY: None, she was missed
ANNOUNCEMENTS: Dam to Bar, Dam to Dam, Bethel Church, read your newsletter
COT: Always stay in COT!

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Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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Modify as necessary

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Pax showed up on a cold windy day. YHC was prepared for the Q, but left the winkie at home. Luckily I had it stored on my phone.

WARMUP:
Grab sand bags and make our way around bag trying to get out of the hurricane force winds at TCES. Unfortunately the gate was locked for the back playground so we kept moving toward the back lot. Once there we did the following to get warmed up

SSH
5 burpees
Windmill
4 burpees
SSH
3 burpees
Stretching
2 burpees
1 man maker
THE THANG:
Moved back toward the stairs at the e back of the school for 4 rounds of the following:
Sandbag toss to end of school
Bent over rows – 8
Deadlift – 8
Squat / jump one foot on top of sandbag and squat / jump other foot on top of sandbag and squat (that’s 1) – 5
Clean and press – 8
Hit the stairs with sandbag
– needed to modify turnaround point due to mud, but still got a few sets of stairs.
Overhead toss – 8

Repeat 3 more times

MARY:
10 – 4 count LBC till 6.

ANNOUNCEMENTS:
There is a CSAUP this weekend
Read the newsletter

COT:

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12 Days of Christmas

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Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Mission: Tripod

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WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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12 days of Kettlebells

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WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub

THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round

Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press

MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:

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Skunky Smell & Carrying Burdens

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WARMUP: SSH, IW, MNC..mosey to rock pile.

THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.

We did a series of 11’s with the rock. Mod of transportation was running.

Set 1
Man-makers and Squat Thrusters

Set 2
American Hammers and Curls

We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer

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