Tag: Boogie Down

HIIT Workout

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WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Birthday Bash

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32 Trips Around the Sun
WARMUP: 32 Moroccan Night Clubs, 32 SSH.
THE THANG:
Stop 1: 4 Corners Parking Lot
At each corner:
8 Merkins
8 Squats
8 LBCs
8 Mountain Climbers
32 reps per corner
Jog between corners

Stop 2: Police station entrance
Step-ups, 16 each leg
Dips, 16 each arm
Derkins, 16 each arm
Bulgarian Split Squats, 16 each leg

Stop 3: police station wall
“Hitting the Wall at 32"

Round 1
Wall Sit: 32 seconds
32 Squats
Round 2
Wall Sit: 32 seconds
32 Calf Raises
Round 3
Wall Sit: 32 seconds
32 alternating Lunges
Round 4
Wall Sit: 32 seconds
32 Monkey Humpers

Stop 4: Downtown Gazebo
32 Shoulder Taps
32 Dips

Stop 5: The Print Shop
3 pull ups
32 Carolina Dry Docks
2 pull ups
32 Freddie Mercurys ic

Stop 6: Veterans Park “Birth Year"
Born in 1994
19 + 9 + 4
19-Weezy Jeffersons
9-Hand-release Merkins
4-Navy Seal Burpees 10 count

Stop 7: Up Massey to the lot
8 Diamond merkins
8 Bonnie Blair’s
8 V-Ups
8 Hand release merkins

Stop 8: back to the Amphitheater
8 Big Boys
8 Weezy Jeffersons
8 Pickle Pointers
8LBC’s IC

MARY: Broga
ANNOUNCEMENTS: Busy start to November
COT: yes

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Moderate is just a word

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WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.

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Counting down from 100

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WARMUP:
Ran around the back of the school, stopping along the way for various warm-up COPs.

THE THANG:
Ran back and forth from one parking lot to another, doing each of these exercises.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
50 LBCs
40 Merkins
30 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

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Recess Time

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Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers

THE THANG:
4 Recess games of Yesterday

  • Game 1 — Red Light, Green Light: Everyone lines up on one end of the lot/field. Green Light = mosey/run. Yellow Light = walking lunges. Red Light = freeze and do 3 squats. If someone gets caught moving on Red Light: 3 burpees for everybody. Keep it moderate by making this more ridiculous than fast.
  • Game 2 — Four Square: Mark four corners roughly 20–30 yards apart. Each corner gets an exercise: 10 Merkins → 15 Squats → 20 LBCs → 10 Carolina Dry Docks. Travel between corners using different “playground transportation”: bear crawl for a short section, side shuffle, backward mosey, regular mosey. Complete 2–3 rounds.
  • Game 3 — Dodgeball Without the Dodgeball: Split into two teams on opposite sides. Q calls an exercise—plank, squat hold, Al Gore, etc. One PAX from each team races to the center and plays Rock-Paper-Scissors. Winner returns; loser does 5 reps of a called penalty exercise before returning. Next two PAX go. Completely unnecessary competition will naturally become extremely serious. 😂
  • Game 4 — Sharks & Minnows: One or two PAX are Sharks in the middle. Everyone else crosses the Yard. Tagged PAX do 5 squats + 5 Merkins and become Sharks. No tackling, diving or NFL combine nonsense—just tagging. Last Minnow standing gets absolutely nothing except bragging rights.

MARY:

  • Dips, Gas PUMPERS, Burpees, Heel Touch, Calf Raises, Merkins, LBCs variations

ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.

Recess Time

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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A bridge to far

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WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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