Tag: Cubbie

Tabata Workout – Slowburn

Leave a comment

WARMUP:

  • 20 SSH
  • 10 Imperial Walkers each leg
  • 10 Hilbilly Walkers
  • 10 Windmill
  • 10 Cherry Pickers
  • 10 Arm Circles Forward + 10 Back
  • 10 Peter Parker’s each side
  • stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

  • 12 Air Squats
  • 12 Reverse Lunges each leg
  • 12 Calf Raises

Station 2 — PUSH

  • 10 Merkins
  • 10 Diamond Merkins
  • 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

  • 10 Seal Jacks
  • 10 Mountain Climbers each side
  • 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

  • 10 Big Boys
  • 10 Flutter Kicks
  • 10 Superman Raises


12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:

TClap |
0

Ace Ventura

Leave a comment

WARMUP:
SSH
Imperial/ Hilbilly Walkers
Mountain Climbers
Peter Parker’s
Moroccan Nigh Clubs

Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers

THE THANG:

  1. Golf Course 11s – “Laces Out” – Merkins and Squats
  2. Wall Sits – “Do NOT go in there.” One guy at a time crab walks to end of patio and back.
  3. Hill climbs – “Like a Glove!”

5 cycles – 10 reps Plank Jacks at Bottom, 10 reps Seal Jacks at Top
5 cycles – 10 reps CDDs at Bottom, 10 reps Shoulder Taps at Top
4. 4 corners – “Excuse me. May I ass you a few questions.”
20 reps each, repeat 4x: Bobby Hurleys, Calf Raises, Squats, Monkey Humpers
MARY: no time
ANNOUNCEMENTS:
COT:

TClap |
0

A slice of pie

Leave a comment

WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey

THE THANG:

Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down

Mosey across Ardrey to FMPD lot

Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run

Completed 5 rounds

Mosey back to flag for Mary

MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂

ANNOUNCEMENTS:
Regular Service opportunities in the fort:

#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F

Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0

COT: yes

TClap |
0

EMOM and Partner Ladder

Leave a comment

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:

TClap |
0

250th Birthday Party

Leave a comment

WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

TClap |
0

Compete with yourself DORA

Leave a comment

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.

TClap |
0

Complicated Math

Leave a comment

Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2 ran to Pax 1 and switched out. Three full rounds were completed.
Next, we moseyed to the brick wall, 5 muscle ups, +2 every time we returned to the wall. Ran to the field parking lot 10 squats back to the brick wall, repeat the squats at each light pole
Back to COT.

TClap |
0

BlockPartyConvo

Leave a comment


WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.

TClap |
0