WARMUP: We did some
THE THANG: Chuck Norris jokes and exercises, mainly
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: mosey to high school faculty lot and do the following exercises I/C
Windmills
Cherry pickers
Imperial walkers
Seal jacks
THE THANG: Dora on the hill
Mosey to the top of the hill of 21
100 Burpees – switched to merkins at 50ish for time
200 squats
300 flutters
MARY: no time – she wasn’t there anyway (open to all men)
ANNOUNCEMENTS: always – read your newsletter too.
COT: 5th core principle
The 3 lessons of leadership were shared at the end as a segue to the 2nd/3rd f discussion and how we navigate this in our lives.
1) YOU WILL HAVE TO MAKE HARD DECISIONS THAT NEGATIVELY IMPACT
PEOPLE YOU CARE ABOUT.
2) YOU WILL BE DISLIKED DESPITE YOUR BEST ATTEMPTS TO DO THE BEST FOR THE MOST.
3) YOU WILL BE MISUNDERSTOOD, AND YOU WON'T ALWAYS HAVE THE CHANCE TO DEFEND YOURSELF.
UGA HEAD COACH KIRBY SMART
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey.
THE THANG:
Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds.
11 of Derkins on Bell/One arm press
Partner bell carry run up/back/up
KB Ring of Pain with 7 stations.
Complete station-KB bear crawl to center – One ManMaker. Second station 2 ManMakers, etc…
UHaul AMRAP to close it out.
MARY: She was missed.
ANNOUNCEMENTS: Be the change.
COT: COT.
WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.
Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines
Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover
Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters
Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C
Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in
On to the Police lot for more fun
burpees
lunges
squats
Mosey to COT
MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in
ANNOUNCEMENTS: Always – but read your newsletter
COT: Is the 5th core principle
Thanks for the call, JWOW. Always an honor to lead. 👁️
WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.
Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines
Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover
Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters
Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C
Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in
On to the Police lot for more fun
burpees
lunges
squats
Mosey to COT
MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in
ANNOUNCEMENTS: Always – but read your newsletter
COT: Is the 5th core principle
Thanks for the call, JWOW. Always an honor to lead. 👁️
I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.
Go through gauntlet again as a group
Beat crawls
Crawl bears
Burpees
Mary
Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter
Prayers
Health
Family
Comeback kids
WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:
Barry did some pole work and a warmup. I did some 4corners with some mall walking and stretching. That is all
WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky’s Gonna Fly Now, People’s Chair with a burpee count, Plank Jacks & SSH
THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3 cards each focusing on Cardio, Core, Legs, Upper. Spotify soundtrack of F3’s “300 Great Workout Songs”.
MARY: 2 minute Core work to cap off F1.
ANNOUNCEMENTS: Cannolli Run, Jaeger
COT: Prayers for loved ones’ illnesses.
WARMUP:
THE THANG: did some curls, squats and other fun things with weights
MARY:
ANNOUNCEMENTS:
COT: