Tag: Crystal Lake

Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Hitting the Cycle

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WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

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First Saturday Workout

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WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15 off. Side straddle hops, windmills, imperial walkers, Moroccan night clubs, and low slow squats
THE THANG: Dora w partner- 100 merkins, diamond merkins, and wide merkins. Then 200 Squats, mountain climbers, and calf raises. Got in 2 miles while partners split exercises.
MARY: Flutters, big boys, LBCs, hello Dolly, box cutter, American hammer
ANNOUNCEMENTS: Dam to Dam 100k
COT: prayers for families and marriages

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Up The Massey Hill We Go

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WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

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gone postal

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WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

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Bag of tricks

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WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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Positive Feedback Beatdown

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WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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