Tag: Cherry Pie

Have you ever seen the rain ? ?

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WARMUP:
Classic COP with 5-8 exercises with a mosey
THE THANG:
Tabada with 25 sec move 12 sec rest
4 rounds of 2 sets
1 merkin
2 big boys
3 SSH
4 flutters
5 burpees
6 leg lifts
7 sumo squats
8 American hammers

9 monkey humpers
10 mountain climbers
11 donkey kicks
12 ski abs
13 Freddy’s
14 shoulder taps
15 squat jumps
16 MAK tar jas

MARY:
5 big boys x3
5 leg lifts x 3
LBCs
Dying Cockroaches
Protractor
5 big boys
ANNOUNCEMENTS:
Bethel Thur
Care Center lawn cutting sign up

COT:
Having the hard conversations is playing the long game!! Trust you are going to be ok on the other side

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Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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Sleep Deprivation

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WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less
THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance did 7’s Step ups at the benches, run up to the top of the hill and did dips, crab walk down the hill. Last made our way to the far lot, 1-2-300 Dora, Merkins, LBC, Squats, partner runs ~1/2 lot. Mosey back to COT
MARY: Briefly
ANNOUNCEMENTS: Helmets grandstanding speech on Friday, Bethel…
COT: Of course, lots of prayers and praises needed.

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To go where none have gone before

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WARMUP:
THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the bottoms of the Berkshire loop. Follow the loop back uphill to Richard’s crossing and head back to cot. 4.25 miles total.

We don’t go down morris hunt that often, I thought it would be a good change. Maybe next time we go up gardenia instead of down
MARY:
ANNOUNCEMENTS:
COT:

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5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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This is the workout that happened at slow burn today

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WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers
THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end points. Each time we hit one of those end points, we did merkins and mountain climbers, and each time we returned to start we did big bois and flutters

Rep count for each exercise was 5 the first time through, then 10, then 15 and we got part way into 20s when time expired.

I often wonder what the people sitting at the Tesla charging station think while they’re sitting there adjacent to our tom foolery. And if any of them haven’t returned because of us. In all honesty, being held captive to whatever madness is going on around you during your charging is 1% in the con column of any of my EV buying decisions. But I digress
MARY:
ANNOUNCEMENTS:
COT:

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