Tag: Coaster

Upper Body Bell Blitz

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WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

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Bootcamp PLUS with new Mike Tyson PLUS exercise

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WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

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Fun at WEP

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Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes.

Move over to in front of amphitheater for main thing. Exercises on the left were 10 merkins and 10 LBCs. Exercises on the right were 10 squats and 10 plank jacks. Every time you pass center 10 SSHs. Break into 2 groups. Group 1 runs out 4 swinging benches to the left, does Exercises, then runs back stopping at middle then 1 bench on right. 3 left, 2 right. 2 left, 3 right. 1 left, 4 right. Stopping at middle every time. Group 2 does same thing but starts with 4 right, 1 left….fun was had by all. Mosey back to COT. Fast guys finished with a few abs. Thx for the opportunity <@U686LEPLH>

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KB board of Pain

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WARMUP: merkins, shoulder taps, OH claps, MNC
THE THANG:
10 man makes
25 swings
25 KB OH press
25 chess presses
25 curls
25 tricep extension

After each exercise walk around the parking lot with the bell. Stop at each corner and do 20 squats with the KB. Rinse a repeat after each exercise. Modify as needed.
MARY:
ANNOUNCEMENTS:
COT:

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Dora, Dora

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WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers

THE THANG: Dora with a partner – forwards and backwards

50 – goblet squats
100 – curls
150 – swings

150 – swings
100 – curls
50 – squats

4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions

MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell

ANNOUNCEMENTS: Yes

COT: 5th core principle

Thanks for the call, Deep Dish :eye:

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3 for 300

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WARMUP:
Grandma Jacks
Grandpa Jacks
SSH
Motivator
Moroccan Night Clubs
Arm circles OYO forward and back
Michael Phelps

THANG 1:
40 Thrusters
40 Merkins
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps

THANG 2:
10 Squat Hold Chest Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs

ANNOUNCEMENTS:
Bethel Men’s Shelter
Break the Dam
Overnight Ruck
Read your New Letter
COT: prayers were said

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Hills are alive

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Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC

Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40

Mary was all upright alright

ANNOUNCEMENTS: newsletter
COT: staying warm

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Day of Fun

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WARMUP:
– Moroccan Nightclub
– Windmill
– Cherry Picker
– Imperial Walker
THE THANG:
– Circuit – 45sec exercise & 20 sec rest
– Curls or Man Makers
– Merkins
– Plank Jacks
– Leg Lifts
– Mountain Climbers
– Lunges
– Squats
– Box cutters
– Flutter Kicks
– American Hammers
– Big boy situps
– Goblet Squat
– Imperial Walker
– Shoulder Taps
– Jump Rope
– 2 Pain Stations
– Station 1
– Side Straddle Hop
– Donley Kicks
– Penguins
– Station 2
– Merkins
– Plank Jacks
– Shoulder taps
– Qty 5 – 10 -15 -10 – 5
MARY:
ANNOUNCEMENTS:
– Read the newsletter
COT:

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Old Kingsley, Old Glory

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WARMUP: Nope

THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.

MARY: no time

ANNOUNCEMENTS: always

COT: 5th core principle

The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.

Thanks for the call, McHale. :eye:

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