Tag: Bonsai

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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Failed Expectations

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WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the lower stage for one second then it was nothing but cloud cover.
THE THANG: Partnered up with the 4 boot campers. Sprint to end of parking lot while partner performed merkins, squats, lunges and Carolina dry docks. Mosey to side of Persis Indian Restaurant. EMOM do 10 merkins. In between alternate wall sits and calf raises. Mosey to railing for dips and reverse lunges. 40 yard sprints.
MARY: 4 minutes of ab worked finished off with hip exercises
ANNOUNCEMENTS:
COT:

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You can daraleek my hand release merkins

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WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older

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Fibonacci Escalator

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WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching

THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)

MARY: throughout

ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion

COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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Cold as Ice!

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WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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Deck of Death

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WARMUP:
Ruck for first 12ish minutes
SSH
Low slow squat
Broga
Toy soldiers
Butt kickers
Soccer hips

THE THANG:
Deck of cards
Hearts – OH lunges
Diamonds – merkins with ruck on
Spades – swings
Clubs – bent over rows

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
What is said in COT stays in COT

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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We came to Boogie

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WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always

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