Tag: Casey Kasem

My taste was acquired

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The chill came back and 8 showed up for a run around the Sunbelt parking lot.

From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were written on my weinke. Running across the lot to the far end, we spent more time doing various upper and lower body exercises that were written on my weinke.

I gave Spike my weinke so I am going to fail to list the details of exactly what we performed.

There was a decent amount of mumblechatter that kept things just interesting enough that Super-G was able to hang. He did not stay for my motivational speech at the end and missed out on a good one. Ask me sometime about my two words for the last few years.

Old Bay was missed as his solar panels failed him this morning.

-30-

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Super G loves Jack Webb

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36 degrees and balmy compared to how it has been.
WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others.
THE THANG:
1. Jacob’s ladder on the hill. Merkins at bottom, donkey kicks at top.
2. Playground: partner up. Partner 1 runs around playground. Partner 2 does LBC. Flapjack. Repeat with derkins then swing crunches.
3. Jack Webb
MARY: round robin of Mary today
ANNOUNCEMENTS: Break the Dam, Cannoli run(May), BRR(September)
COT: family health, job search, praise for the PAX.

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Up…. And down

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WARMUP:
ssh, iw, hillbilly walker, Moroccan night clubs, windmills,

THE THANG:
Mosey around/ behind broadcloth to covered breezeway.

1. DORA -partner runs upstairs – across – downstairs and back
Exercises:
100 merkin
200 squat
300 lbc

2. 11’s – burpee & big boy sit-ups
in between: run upstairs across and downstairs reverse back (double the stairs)

We completed 9 of the 11’s before time ran out

MARY: lbc and big boy during the thang. Closed out with a flutter burnout

ANNOUNCEMENTS: yep
COT: prayers for elder care, injury/recovery, jobs, anniversaries

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Fibonacci Escalator

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WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching

THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)

MARY: throughout

ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion

COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.

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Preparing for 5k/10k

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WARMUP: Mosey our way towards the sunbelt parking lot and on the way – SSH, cherry pickers, stretching, Moroccan nightclub, etc.

THE THANG: Using the islands in the parking lot as transition points, we completed the following – high knees, butt kick, toy soldiers, lunge walks, karaoke x 2. We then used the islands for exercise spots (10 reps, 20 for core exercises) – imperial Walker, hillbilly Walker, low slow squats, Merlin’s, mountain climbers, LBC, fluttas. Once exercises were complete, we used the islands for different levels of runs/sprints. Between islands, we completed the following sequence – 50% effort, walk, 75% effort, walk, 90% effort, walk, 50% effort, 75%, 90/95%, walk…. Before running back towards flag… Dora – 50 Merkins, 75 squats, 100 flutters then Mosey back towards flag and knock out a set of 10 inclined merkins, 20 step ups, and 10 more inclined merkins.

MARY: Freddy mercury, American hammer, stretching, hip flexor work.

ANNOUNCEMENTS: D2D, bethels

COT: prayers and praises

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Ice Apocalypse at The Fort

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WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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Clubbing in the Gloom

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WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.

All started, all pushed themselves, and all finished.

ANNOUNCEMENTS: Break the Dam, Bethel

COT: Of course, 5th core principal

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Hitting all the Corners

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WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats.
THE THANG: We continued past COT ran up the parking lot entrance and across the street to the adjacent parking lot where four cones were roughly placed at each corner. (Not exactly a square and more like a “P” than anything else.). We did a “four corners” workout where each Pax did a full lap and stopped at the next cone for reps. After doing 20 reps of each exercise we ran a full lap + the distance to the next cone. Rinse and repeat until we completed all four cones. Cones were broken out as follows:
– Upper: Merkins, CDD, Dips, Shoulder tap merkins
– Lower: Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs: Big boy sit-ups, American Hammers, Flutters, Box cuttahs
– Full Body: Burpees, SSH, Mike Tysons, Single-leg merkins

Once completed, (we did more running than planned) we found a patch of grass for Jack Webbs. Overhead claps/Plank jacks. 4/1, 8/2….32/8.

Mozy back to the Clam Shell for a wall sit ladder. Everyone in wall sit position with the person at the end bear crawling out to the grass for 5 Merkins. Rinse and repeat down the line until everyone took their turn. Back to COT with 2.6-2.9 total miles completed depending on whose watch you were going off of.
MARY: Just a bit. Hammers, Box cuttahs, Double D’s SSH thing while we were all face down on the pavement.
ANNOUNCEMENTS: upcoming CSAUPs.
COT: All prayers/praises mentioned family in one way or another. Sickness, surgery, travel, thankfulness for what we have.

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