Tag: Cohiba

Beach Workout

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Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank).

Beach Workout

DORA
100 Merkins
150 Lunges
200 LBC

Set up Cindy station. Mosey across the parking lot to the cindyless exercise station.

Complete one cindyless exercise. 10 pace bear crawl. Mosey. Beach Cindy Exercise. Mosey back.

  • 20 Carolina Dry Docks
  • 20 Squats
  • 20 Big Boys
  • 20 Merkins
  • 20 Lunges (10 each side)
  • 20 American Hammers

Repeat this list as time requires.

Beach Cindy Exercises. Alternate between the following:

  • 20 Cindy Curls
  • 20 Skull Crushers (laying on back)

2nd 30 minutes. Topic: Sparing the Rod: Leave Right: Holding Kids Accountable.

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Very Little Chatter – Sufficient Work

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WARMUP: Jog around the large lot, sans bells then a few warmup exercises.
THE THANG:
Upright Rows x 10
Thrusters x 10
Combine them for the full upright row-thruster..

Overhead carry the bells to opposite corner of the parking lot & partner up:
Partner 1: Farmer Carry both bells up the parking lot, ground them, NUR back.
Partner 2: Elbow Plank.
Alternate then repeat.

Overhead carry the bells to opposite corner.
Single arm rows x 10 each arm
2-arm curls x 20
Tricep Extension x 20

Overhead carry to another corner.
Partner 1: Hold a squat while holding both kettle bells.
Partner 2: Run length of parking lot and back.
Alternate then repeat.

Overhead carry to original corner.
V-Up with kettle bell x 20
Plank pull-through x 10ea side

Overhead carry to the stadium entrance.
1 arm Merkin x 5ea side then repeat
Flutters w/ kettle bell press.

MARY: Throughout
ANNOUNCEMENTS: Yes
COT: 100%

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WEP Stations

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WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

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EMOM and Partner Ladder

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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Compete with yourself DORA

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WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

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Starfish

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WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time

Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:

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A Triangle of Games

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WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club

THE THANG: 3 stations:
Big Die w Cider Block – Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps

Cards – X2 Monkey Humpers, X2 Shoulder Taps 2X Arm, X2 Jump Squats, X10 Sec Plank, X2 Lo Slow Squat, X2 Strawberry Pickers

Green Dice – Follow dice outcome

Transportation – Butt Kickers, Lunge Walk, Soldier Walk

A Triangle of Games

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