Tag: Casey Kasem

Jacked Up 17

Leave a comment

WARMUP:
I came in hot from a pre-walk and there were a TON of pax waiting for a beatdown.
We did some moseying and exercises in cadence.
THE THANG:
10 Derkins/10 Dips (3 rounds)

3 rounds of the loop stopping at each end for exercises – 10 merkins, 10 big boys, 10 squats.
Total 60 reps each exercise.

Jacked Up Webb part 1
Burpees-1, shoulder taps-4
Burpees-2, shoulder taps-8,
Went to 4.

Mosey to lot behind Panera.

Partner work – 1 run, 1 does jacks,
Seal jacks, plank jacks, bomb jacks- 3 rounds.

Partner work – 1 run, 1 does burpees, (rock/paper/scissors) winner run, don’t win=burpees.

Circled Up
Jacked up Webb part 2 – 5 to 8.

Short mosey
Bear crawl between islands

Mosey to COT
Jacked up Webb finale 9-10.

MARY: Didn’t see her.
ANNOUNCEMENTS: All of them.
COT: The 16 celebrity PAX made today special! 45 minutes of suffering and JOY! So grateful to have this thing we do and to be among these men.

TClap |
0

Run Forrest, Run

Leave a comment

WARMUP:

Mosey to Massey Street parking lot.

The usual suspects:

20 Imperial Walkers
20 Hillbilly Walkers
20 SSH
15 Cherry Pickers
15 Moroccan Night Clubs

Bear crawl 30 (or so yards).

THE THANG:

Dora:

100 Merkins
200 Squats
100 Fluttahs

Run Massey Street Hill in between.

Mosey to PD parking lot at Ardrey Street. 20 Seal Jacks, 10 Merkins.

Indian Run to Harris Street, turn around, and back to COT area. Walk to field for a Jack Webb (1:4 – 10:40).

Mosey back to COT.

MARY: 20 LBC's, 15 Dying Cockroaches

ANNOUNCEMENTS:

Bethel slots filled but they are doubling in size for the winter; more need for men to serve food and fellowship.

Friday night's 2nd F event for those who partake in the Elixir of Life.

COT: Prayer requests and praises, close out prayer.

TClap |
0

Reprograming Halloween

Leave a comment

WARMUP: Windmill, Cherry Picker, SSH
THE THANG:
Bear Craw
10 Burppees
Bear Craw
10 Jump Squats
Bear Craw
10 Smurf Jacks
Bear Craw
10 Squats

Curb Walk:
20 – Shoulder Taps
20 – Merkins
20 – CDD
20 – Low Plank

20 American Hummer
20 Flutter Kicks
20 Big Boy Seat up
MARY:
ANNOUNCEMENTS:
COT: Yes

TClap |
0

Mall Cop Special 🚨

Leave a comment

WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill

Return to previous two spots for a rinse and repeat

Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals

TClap |
0

Birthday Bash

Leave a comment

32 Trips Around the Sun
WARMUP: 32 Moroccan Night Clubs, 32 SSH.
THE THANG:
Stop 1: 4 Corners Parking Lot
At each corner:
8 Merkins
8 Squats
8 LBCs
8 Mountain Climbers
32 reps per corner
Jog between corners

Stop 2: Police station entrance
Step-ups, 16 each leg
Dips, 16 each arm
Derkins, 16 each arm
Bulgarian Split Squats, 16 each leg

Stop 3: police station wall
“Hitting the Wall at 32"

Round 1
Wall Sit: 32 seconds
32 Squats
Round 2
Wall Sit: 32 seconds
32 Calf Raises
Round 3
Wall Sit: 32 seconds
32 alternating Lunges
Round 4
Wall Sit: 32 seconds
32 Monkey Humpers

Stop 4: Downtown Gazebo
32 Shoulder Taps
32 Dips

Stop 5: The Print Shop
3 pull ups
32 Carolina Dry Docks
2 pull ups
32 Freddie Mercurys ic

Stop 6: Veterans Park “Birth Year"
Born in 1994
19 + 9 + 4
19-Weezy Jeffersons
9-Hand-release Merkins
4-Navy Seal Burpees 10 count

Stop 7: Up Massey to the lot
8 Diamond merkins
8 Bonnie Blair’s
8 V-Ups
8 Hand release merkins

Stop 8: back to the Amphitheater
8 Big Boys
8 Weezy Jeffersons
8 Pickle Pointers
8LBC’s IC

MARY: Broga
ANNOUNCEMENTS: Busy start to November
COT: yes

TClap |
0

Brought the Gear to Dawn Patrol

Leave a comment

Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.

WARMUP: Started at COT with the usual suspects

THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.

AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate

MARY: No time

ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve

COT: STK!

TClap |
0