Tag: Cherry Pie

Four Corners of Pain

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WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field.
THE THANG: Master Circuit 4 Stations:
1- 20 shoulder taps, 25 lbcs, 30 mountain climbers. Mosey or shuffle to each station.
2- 20 merkins, 20 curls with cinder block, 15 overhead presses.
3- 20 squats with block, 10 lunges each leg, 30 calf raises.
4- Hillbilly Walkers, 20 SSHs, 7 burpees,

MARY: 20 LBCs, 20 American šŸ‡ŗšŸ‡ø Hammers, 15 Penguins
ANNOUNCEMENTS: Bethel Menā€™s Shelter next Thursday, Mexican dinner. FM at WEP Strawberry šŸ“ Festival this Friday-Sat.
COT: Group discussion on menā€™s topic ā€˜Male Loneliness Epidemicā€™ causes, tips and resolution ideas.

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Playing With Dora and Rocks

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Warm-Up:
SSH ā€“ 25 IC
Imperial Walkers ā€“ 15 IC
Moroccan NC ā€“ 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.

Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats

2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole

Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press

MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After weā€™re done, everybody does a burpee for each city that we donā€™t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they donā€™t get one, then itā€™s 20 reps. If they do get one, then itā€™s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Squatch Holds

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THE THANG: Run all over with intermittent stops… side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Wall sit holds until you can no longer hold the wall sit; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on wall sit.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Up 1 cadence big boy sit-ups until you no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the up 1 cadence big boys.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Plank holds until you can no longer hold the plank (must keep hands in contact with the ground); once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.

ANNOUNCEMENTS: Read your newsletter.

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Tires and blocks extravaganza

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WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

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My route was used

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WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

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Annie debuts on broadway – 1977

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WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light polesā€¦ stop at each one for 10 merkins, 10 squats, 10 calf raises.

15 in total back to the road

Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds

Mosey back to COT

MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer

ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June

COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer

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Go The Extra Mile

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The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.

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Letting Go

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

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