Tag: Crash (Denver South)

Coupon at the Yard

Leave a comment

WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

McHale’s Dawn Patrol 5, 10, 20, 10, 5

Leave a comment

WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

TClap |
0

Lazarus Beatdown

Leave a comment

WARMUP:

  • 7-to-1 Motivators IC
  • Imperial Squat Walkers: 10 reps IC
  • Merkins: 10 reps IC

THE THANG:

  • (run to front of theater)
  • Four Corners
  • Round 1: Bear crawl between corners. At each corner: 10 Merkins (40 total).
  • Round 2: Lunge walk between corners. At each corner: 15 Squats (60 total).
  • Round 3: Sprint between corners. At each corner: 10 Burpees (40 total).
  • Round 4: Broad jump between corners. At each corner: 20 LBCs (80 total).
  • Tabata Bonnie Blairs (8 rounds, 20s on, 10s off)

MARY:

  • 20 Boxcutters IC
  • 5 Captain Thors

ANNOUNCEMENTS: ✅
COT:

  • Prayers for friendship in transition to new home
  • Prayers for growing families
TClap |
0

Back In Time

Leave a comment

WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

TClap |
0

Back In Time

Leave a comment

WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

TClap |
0