Tag: Boogie Nights

Cruise Around The Islands

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WARMUP:
15 SSH IC
10 Windmill IC

Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps

5 Burpees OYO

Mosey to the Islands

THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2

Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3

Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4

Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5

Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6

Station 6: Snatch (12 each side)
Goblet Carry back to Station 1

Mosey back to COT

MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters

ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit

COT:
Show to know

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4 Corners of Pain

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WARMUP: Yes

THE THANG:

4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise

Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station

Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station

Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station

Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station

Repeat until time

MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes

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Enter a workout title…

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WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins
THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street light – 10 merkins, count increased by 2 at each light, ran back to start; then 10 squats, count increased by 5 at each light; then 10 lbcs, count increased by 10 at each light, then 10 mike tysons, increments of 2, monkey humpers, increments of 5, American hammers, increments of 10
MARY:
ANNOUNCEMENTS: 1776, csaups
COT: yup

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Pain Train: Mike Tyson / Burpee Hill Edition

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Warm Up:

– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof

The Thing:

1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons

– Mosey back to the start, circling around

1. Second Round:
– Rinse and repeat the first round

1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– NUR to the top of the hill, then mosey back to the start, circling around

1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post

– Burpee broad jump from one light post to the light post lighting up the practice field

– Slosey back to COT

Mary:

– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs

Announcements:

– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away

Prayers & Praises:

– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child

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A million reps

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WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

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“Fun Workout Playlist”

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WARMUP:
Cherry Pickers
Broga
Mosey to back lot
THE THANG:
2 separate AMRAP’s. 15 minutes a per.

50 SSH
40 Mountain Climbers
30 Plank Jacks
20 Leg Raises
10 Burpees

50 Step Ups
40 Overhead Claps
30 LBC’s
20 Dips
10 Bulgarian Split Squats

Mosey back to COT
Airborne Hip Exercises

MARY:
5 minutes of rotating exercises

ANNOUNCEMENTS:
Summer CSAUP

COT:
Trucker’s mothers health, Barkley/Boogie Nights brother, mental health

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Anybody got a shakeweight?

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WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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Positive Habit Transfer

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WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!

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