Tag: Casey Kasem

A Modified Miracle Mile Maelstrom of Muscular Misery

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WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.

Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers

1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps

Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places

Next round – shoulder taps AMRAP

Next round – dips AMRAP

Mosey to 12th station – restrooms – 3 reps each

Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)

MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage

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Tour all the parking lots

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WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey

THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:

Pain stations alternated between

  1. Exercise set (10 ea)
  • big boy
  • Plank jacks (plus short broga sequence with and isometric holds eg. down dog/updog/single arm/leg hold, Superman)
  • Calf raises

And

2. Burpees (started with 2 and increased to 10 by the last stop)

MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges

Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

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Blast the burpees

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WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Run to pond side (lpl fin) towards speed limit(25) symbol

Do 10 reps of first exercise, run down hill (Lpl parking)for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

  1. Donkey kicks / 2 burpees
  2. Big Boys / 4 burpees
  3. Bomb Jacks / 6 burpees
  4. Merkins / 8 burpees
  5. LBCs / 10 burpees
  6. Jump Squats / 12 burpees
  7. Shoulder Taps / 14 burpees
  8. Apolo Ohno / 16 burpees
  9. Calf Raises / 18 burpees
  10. Overhead claps / 20 burpes

MARY:
ANNOUNCEMENTS:
COT: Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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5 – 25 – 250

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Slow mosey around the perimeter of the parking lot, then circle up near COT for the following
WARMUP:

  • 20 SSH
  • 10 Windmills
  • 20 MNC
  • 15 Strawberry Pickers
  • 20 OH clamps

Then mosey over to the start of the WEP loop near the parking lot.
THE THANG:
5-25-250
In honor of Memorial Day (5-25) and the 250th Birthday of the United States of America
Run the WEP sidewalk loop. Start at the bathroom side so we get that nice uphill There are 11 swing stations. Run between stations. Stop at 10 of them, then do 25 reps of each of the 5 exercises at each of the 10.

  1. Merkins
  2. Mountain climbers
  3. LBC
  4. LSS
  5. Imperial walkers

At one station about halfway through we stopped to talk about the history of Memorial Day.
So mathing things out
5 exercises
25 reps each
10 stations
250 reps total of each exercise
By the time we got back around to the amphitheater it was 6am on the dot.

Simple yet effective. Repetition seems boring but doing max reps of an exercise, until it burns, builds tolerance, endurance, strength. We hit all major muscle groups. Got smoked.
MARY: no time
ANNOUNCEMENTS:
Alot going on. Read the newsletter and get involved.
COT:
Alot lifted up. Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.
SYITG
Blessings
-NASA

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Suns Out, Guns Out

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WARMUP: Mosey around Kinsgley – SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc.
THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to move around… we completed the following exercises – curls * 20 reps, OH press * 20 reps, chest presses with flutters * 20 reps, squats * 20 reps.. rinse and repeat decreasing by 5 each round until we got to 5 reps. Mosey to roundabout and all plank – person the end gets up and runs around the roundabout, once they return, the next person goes. Everyone holds plank until everyone runs around the roundabout… did this twice – this was a CakeBoss special. Continue our way around the Kingsley loop using the lightpoles to complete lunge walks, bear crawls, high knees, butt kicks, mosey, lunge walks, bear crawls, high knees, butt kicks and then mosey to mary.
MARY: We got around the entire circle completing box cutta, flutta, american hammer, penguin, chop sticks, leg raises, etc.
ANNOUNCEMENTS: Read Newsletter
COT: Prayer and prasies – around the horn.

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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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