Tag: Boogie Nights

Under cover

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WARMUP: SSH, windmills, imperial walkers
THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations, with kettle bell, 10 count on the exercises. Leave kettle bell at end, run to end, 5 merkins at each station on the way back.
ANNOUNCEMENTS: dam to dam
COT: prayer or praise from everyone

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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Simple Loops

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WARMUP: Pledge
THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat.
MARY:
ANNOUNCEMENTS: Read your newsletter
COT:

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Return of the box

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WARMUP: SSH, Low Slow Squat, Cherry Pickers
THE THANG:
Six parking spots marked with exercises.
1. Wood Chopper (was not popular)
2. Goblet Squat
3. Man Maker
4. Shoulder Press
5. Lateral Pull
6. Arm Curl

Cycle through 3 slots with one PAX doing 6 stepups (each leg) OR 10 box jobs. Do a lap. Cycle the remaining slots. Got through nearly six rounds
MARY: none
ANNOUNCEMENTS: Christmas Eve Convergence, D2DB10K
COT:

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Coliseum- 12/17/2024

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WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:

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Hitting the Cycle

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WARMUP:
Windmills
Moroccan nightclubs
Cherry pickers
Hillbilly walkers
Imperial walkers

Mosey, Merkins on curb, mosey

THE THANG:
Hitting for the Cycle
On 4 lightposts:
– 20 UHaul in cadence (1 straight chest press parallel to ground, 2 back to chest, 3 incline chest press in a 45 degree angle, 4 back to chest), MOT lunge walk
– 20 American hammers in cadence, MOT rifle carry
– 20 curls in cadence, MOT murder bunnies
– 15 man makers in cadence, MOT around the world

Cycle 2:
Monkey humping goblet squat in cadence
Skull crusher in cadence
Flutters with kettlebell press in cadence
2-hand upright row in cadence (bell gripped at waste level and bring up to chin)

Cycle 3:
Goblet squat
Halos
Single leg deadlift
Overhead press

MARY:
ANNOUNCEMENTS:
COT:
Mental health
Stress/anxiety around the holidays

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