One arm at a time

WARMUP: mosey, 5 reps each arm of swings, row, clean, press and snatch
THE THANG: Dora
Each partner does all of the reps each round if the bell is set down the punishment is one burpee first round, two second round and so on.

15 man maker buy in

Rd one: 60 single arm swings
Rd two: 50 single arm rows
Rd three: 40 single arm cleans
Rd four: 30 single arm press
Rd five: 20 single arm snatch

Between rounds one partner plank while other farmer carry and rotate.

MARY: no
ANNOUNCEMENTS: newsletter
COT: yes

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No Rules Just Right

Each person loaded up with a ruck and a sandbag. Short walk, uploaded weight. Partnered up, took turns carrying two rucks, two sandbags while other partner ran.
Rugby sprints – exercises then run fast
Short mosey to school. exercises performed while other partner ran the hill.
Finish strong: partner 1 carried all weight up the hill while partner 2 ran up the hill. Flapjack.
Ruck back to COT

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Cadence Calling Burpee Fest

WARMUP:
All in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 20 hillbilly walkers
Mosey around football field
– Karaoke, mosey, karaoke
– 10 incline merkins on curb in cadence
– Mosey around bus loop, toy soldiers
– 15 low slow squats in cadence
– Mosey, butt kickers, 10 mike Tyson’s in cadence, mosey, high knees, mosey to parking lot football field
THE THANG:
Count off by 3 and separate into teams. Each team member will call out the exercises in cadence for their team. When the exercise is complete, run to 20 yard line and do one burpee, then return to board and next person will call out the exercise in cadence, and run to the 40 yard line and do 2 burpees. This repeats until 100 yard line, where the team will complete 5 kraken burpees. Once completed, teams rotate stations.

Board 1:
– 10 Mike Tyson
– 15 low slow squats
– 20 plank jacks
– 25 Box cutters
– 30 calf raises
Board 2:
– 10 Diamond merkins
– 15 leg raises
– 10 Lunge left leg, 10 lunge right leg
– 25 Mountain climbers
– 30 Freddy Mercury
Board 3:
– 10 Merkins
– 15 Big boys
– 10 Side lunge left leg, 10 side lunge right leg
– 25 Monkey humpers
– 30 Chair crunches
Board 4:
– 10 Wide arm merkins
– 15 Squats
– 20 Carolina Dry dock
– 25 American hammers
– 30 Shoulder taps
 
Big Board:
20-yard line – 1 Burpee
40-yard line – 2 Burpees
60-yard line – 3 Burpees
80-yard line – 4 Burpees
100-yard line – 5 Kraken Burpees

MARY: None needed
ANNOUNCEMENTS: check your newsletter
COT:

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Training Ground

WARMUP: Nope
THE THANG: 4 men, 4 rucks, (2) 60lb sandbags. Head to Baxter for the Berkshire Heights loop rotating on/off the bags every ~6mins.
Then, head to the hill entering into the Colosseum for yes, a reverse hill climb.
With Ruck & Sandbag, reverse walk up the hill then rotate.
MARY: Nope
ANNOUNCEMENTS: Nope, just work.
COT: Yes.

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Another Round

WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location
THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy (Toy Soldier), Hello Dolly (Lunge Walk), Mountain Climber (Karaoke), Merkin (Karaoke-other side), Freddie Mercury (Bear Craw), SSH (Nur), Plank Jack (Toy Soldier), Flutter Kick (Mosey), Monkey Humper (walk back to location 1). Next, another round with 4 Burpees at each location with mosey to next light.
MARY: A bit
ANNOUNCEMENTS: Gold Tourney, Convergence, etc.
COT: Prayers lifted

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Not Much Running Wild At The Ranch

WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Hills, hills, hills

WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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Use your manners

WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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