Tag: Casey Kasem

Blocks, Coffee, and Sandwiches

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WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

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Padre-Sandbag

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WARMUP: the usual suspects
THE THANG:

  1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff
  1. Pitt-stop at Playground for Dora:
  1. 1 pax lunge-walks out to can & moseys back
  2. Other pax completes:
  1. 50 knee-tuck merkins on Swing
  2. 50 Bulg-Split-Squats on Swing (25 ea. Leg…swap every 5)
  3. 60 swing-jump squats (alternate every 5 forward/backward)
  4. 80 Inverted Rows on Swing
  1. Pitt Stop at Hill:
  1. Nur Up / Crawl-Bear down
  1. at music area: alternating Jack Webb: 1 man maker, 4 inverted rows, … 2–8, … Up to 5–20
  • 1 PAX with sandbag doing this, while the other holds wall sit

MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.

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In Which We Ask the Musical Question, ‘Can You Last Two Minutes?’

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WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.

Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers

Big Boys/LBC
Ace of Aces – The Fearless Flyers

SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles

Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants

Box Cuttahs/Fluttahs
Box Cutter – Crimekillz

Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra

Merkins/CDD
Mercedes Benz – Janis Joplin

Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)

Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass

Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful

Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen

Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain

Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees

Bomb Jacks/Calf Raises
Happy Jack – The Who

Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)

Alternating Lunges/Squats
It Won't Be Long – The Beatles

Gas Pumpers/American Hammers
409 – The Beach Boys

Burpees/Flying Squirrels
Watch Us Work It – Devo

Laps
The End – The Beatles

MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized

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Kingsley loop bigger than what I expected

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WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Around Fort Mill

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WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed

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ZigZag Cones – CSPAN Style

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WARMUP:
Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember.

THE THANG:
Pax partnered up, so doesn't matter. Mosey to a back-corner of a parking lot where cones were set up for pax to run through. The plan was, partner 1 does a moving exercise through the cones while partner 2 did a stationary exercise, then flap-jack. First part of the cone course was a nur. Exercises were:

  1. LBCs –> lunges
  2. American Hammer–>bunny hops
  3. Peter Parkers –> karaoke
  4. Hello Dollys –> backwards lunges
  5. Flutters –> toy soliders
  6. Imperial Walkers–> broad jumps
  7. Bombjacks —> shuffle
  8. Low Plank –> butt kickers (2x)
  9. Wheezy Jefferson –> high knees (2x)
  10. Box Cutters –> bear crawls
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A stroll around the park

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WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.

THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.

Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps

Switch after each exercise.

Mosey to hill to for a Dora of the board in reverse order.

One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.

Switch after each exercise. We made it half way through the board in reverse.

MARY:
Flutters, LBCs, etc for a few minutes

ANNOUNCEMENTS: Bethel, overnight ruc

COT: prayers for family member’s health

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