Tag: Bonsai

Dawn Patrol with Cake

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COP warm up with some variety of exercises while Spike came in Hot!!

Mosey around campus doing broad jumps burpees and squats mixed with merkins lunges reverse lunges

did some accumulation burpees uphill 30 total

then some de cumulative burpees another 30

mosey back around to COT continuing the theme of accumulating burpees

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Ballroom Tour

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Warm up
Wall work
Some running, others LBCs
Fun with picnic tables
Down the hill to other school
Loops and merkins
Accumulator up the lights, finishing with 25 flying squirrels
To wall (or the window)
Mary

That’s that

Prayers for Uhaul, and caregivers

Thanks for the nod Bass

Looks like we made it,

Barry Manilow

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The Stronghold

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WARMUP: SSH, Arm Circles, Imperial Walkers, Merkins, runners stretch, warm up mosey around parking lot
THE THANG: Thrust/Swing/Merkin descending ladder, 3 station circuit with KB Chest Presses, Curls, Swings. 11s with thrusters and deadlifts. Cool down mosey around parking lot.
MARY: Mountain Climbers, flutters while holding kb, simbas, LBCs
ANNOUNCEMENTS: Waterside ruck to support Uhaul this Tuesday
COT: Prayers/Praises

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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Kitchen Sink 3.11.26

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Warm ups: SSHs, Imperial Walkers, arm circles.

Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.

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Fun at WEP

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Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes.

Move over to in front of amphitheater for main thing. Exercises on the left were 10 merkins and 10 LBCs. Exercises on the right were 10 squats and 10 plank jacks. Every time you pass center 10 SSHs. Break into 2 groups. Group 1 runs out 4 swinging benches to the left, does Exercises, then runs back stopping at middle then 1 bench on right. 3 left, 2 right. 2 left, 3 right. 1 left, 4 right. Stopping at middle every time. Group 2 does same thing but starts with 4 right, 1 left….fun was had by all. Mosey back to COT. Fast guys finished with a few abs. Thx for the opportunity <@U686LEPLH>

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What kind of Burpees?

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WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers

Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between

Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:

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Homestead Route

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WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)

THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266

MARY: Might have passed her on the route, not sure.

ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.

NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)

When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.

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Hockey Gold

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WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…

MARY: A little less than 2 minutes worth.

COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.

Thanks for the opportunity to lead.
SYITG
-NASA

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Tired of cold weather

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WARMUP:
SSH, low slow squats, high knees, butt kickers, karaoke
THE THANG:
Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next parking line. After each round you would add 5 reps and go to the next parking line.

Reps started at 5
1 arm OH press each arm – bear crawl / rev bear crawl back to bell
Goblet squat – lunge walk / rev lunge walk back
Chest press – inch worm merkin / rev inch worm merkin
Curls – crab walk / rev crab
LBCs- run / nur

We made it to 20 then we did a quick burnout to get through the rest of the reps by dropping the mode of transportation and just knocking out the reps decreasing each round 15, 10 and 5.

Total reps done 400.

MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Break the Dam
COT:
Shoulders are sore, but more importantly I am glad I got out of bed this morning. Knowing someone is depending on you being there makes a big difference. Accountability is key.

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