Tag: Cohiba

Smokin Merkin Fest

Leave a comment

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

The Smokin Lucky 7

Leave a comment

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2 – Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While the one Partner was doing the exercises, the other was running a lap around the parking lot.
Phase 3 – Lucky 7s: Burpees and Squats
MARY: American Hammers, Gas Pumpers, and your hospital name signature with both of your feet together.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

There really shouldn’t be a way to edit these… it will entice men like Dark Helmet to “adjust” them from time to time…

TClap |
0

Flying Squirrels led to Walnut Attack

Leave a comment

Disclaimer disclaimed
Mosey to the stage at WEP

Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?

The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels

Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips

Back to CoT for Mary.

Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.

CoT: stays in CoT

TClap |
0

Searching for Hills at The Biscuit

Leave a comment

WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth

TClap |
0

Smoked the “Moderate”

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Great bootcamp weather for a run (10 degrees too warm for good running weather)

Leave a comment

Walmart Route

TClap |
0

Hive 9th Birthday

Leave a comment

We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

TClap |
0

Block Party at the Varsity

Leave a comment

Slow mosey until Skate or Die could catch up. Came in hot. Shuffles, karaoke, high knees, heels to butt, SSH, MNC, Windmills. 15 Derkins in cadence, 20 step ups on benches single count. Bear crawl around the benches.

Mosey to hill where Cindy lives
10 – man makers
10 – curls
20 – flutter press
20 – dips
10 – Cindy swings
Run down hill and back
5 pull ups
Rinse and repeat 3 times

7’s LBC’s and hello Dollie’s

TClap |
0