Tag: Casey Kasem

Islands of Adventure!

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WARMUP:
Start at flag and mosey around a bit heading towards parking lot behind Panera
Windmills
Imperial Walkers
Hillbilly Walkers
5 Worst Merkins Ever OYO

THE THANG:
Island Adventure #1 (~15 parking spaces):
Half Wilt Chamberlains
Line up at island, do 50 LBCs
Run to the next island (100 feet away) and do 50 squats
Return to the first island, do 50 flutters (count one leg)
Lunge walk to next island

Island Adventure #2 (~10 parking spaces):
25 Overhead Claps
Cocaine Bear Crawl to other island
25 Shoulder Presses
Cocaine Crawl Bear or CBC or standard bear crawl or lunge back to start

Island Adventure #3:
Railroad Tracks to middle of parking lot
Spacing = 2 parking spaces
Hurdling optional; low planking required

Repeat Half Wilt Chamberlain

Railroad Tracks to end of parking lot

Fibonacci HIIT stations on the way back to flag
5 merkins
8 shoulder taps
13 jump squats

MARY: yes, indeedy
ANNOUNCEMENTS: Bethel, 1st-F events, Cannoli
COT: cancer sucks, job eliminations, ripples

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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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Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Dawn Patrol with Cake

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COP warm up with some variety of exercises while Spike came in Hot!!

Mosey around campus doing broad jumps burpees and squats mixed with merkins lunges reverse lunges

did some accumulation burpees uphill 30 total

then some de cumulative burpees another 30

mosey back around to COT continuing the theme of accumulating burpees

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Can’t Run, Can’t Hide

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WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today.
THE THANG:
Part I at the amphitheater involved pax partnering up for an exercise, with partner 1 doing exercise while partner 2 bear crawls to stone benches and crawl bears back. Flapjack. Then onto exercise two. 8 rounds total.

Mosey to firepit

Part II involved all pax doing a core or plank related exercise while 1 pax side lunged along railing of pond and back. Swap and continue until for 8 rounds total.

Mosey to back of Panera parking lot

Part III involved 3 rounds of a leg exercise followed by a Nur to the next island and a mosey back to the starting island

Mosey home

MARY: Super G closed us out with two exercises as his trial run for a future VQ — nice work!

ANNOUNCEMENTS: Mini Jaeger on Saturday

COT: yes, as always, consistent with Core Principle #5

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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WARMUP: produce pickers, windmills, imp walkers, plank/down and up dog stretching, Peter Parker’s, all in cadence
THE THANG: we moseyed to the back parking lot and started at the first island of the top row. We progressed up the row, stopping at each island to do a set of exercises and the moseyed to the next island. Once we reached the end of the row, we moved to the next row and made our way back

The exercises were called in an accumulator fashion. First island was Carolina dry docks

Second was ccd and merkins
Third was ccd, merkins, and adding big bois
Fourth added American hammers
Reaching the fifth island added flutters
The sixth added monkey humpers
And the seventh added jump squats

The rep count for the first pass through this garden of bliss was 5

The second row we did 10 of all of it

The third row we did 15 of everything

We didn’t quite finish row 3, but we got in the work

Once the mumble chatter hit that magical point where the complaints started to drip into the conversation, I shared that my first idea for this morning was way worse and consisted of basically spending the 45 mins bear crawling around the parking lot, and when you needed a rest, you could take that rest while you did LBCs. This would have been way less enjoyable, and thankfully we were all spared this terrible idea

MARY: we barely made it back to cot on time
ANNOUNCEMENTS:
COT:

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