Tag: Destiny

Pitt’s Birthday

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WARMUP: mosy to the back of the school. SSH, MNC, Arm Swings
THE THANG:
4 Rounds
12- squats
12 – merkins
12 – mnt climbers
12 – inch worms
Mosey to the fieldhouse and back

3 rds of 20 reps -15 reps -10 reps
Squats
Merkins
Squat Thrust
Flutters
Mosey to the fieldhouse and back

AMAPs 30 sec on 15 sec rest
Set 1
Speed Skater
S.S. Hops
Bomb Jacks
Mnt Climbers

Set 2
Russian Twists
Flutter Kicks
LBCs
Plank

Mosey back to COT

MARY: None

ANNOUNCEMENTS: Jaeger, Bethel Mens Shelter, Mental Health Awareness is coming up,
COT: Closed out in prayer

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Four Smokin Corners

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Overhead Claps, Calf Raises and Cherry Pickers
THE THANG:
Four Corners: 20-15-10-5
Corner #1= Merkins & Squats
Corner #2= Dips & Lunges
Corner #3= Mountain Climbers & Monkey Humpers
Corner #4= Parker Peters & LBCs
Dora (Partner Up): Timer- Running Across Parking Lot
100 = Shoulder taps
200 = Plank Jacks
300 = Hello Dollies
MARY: American Hammers
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and Praises

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Valentine’s Day + D2D taper = upper body not so friendly

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WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

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50 of everything

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WARMUP: slow mosey to the farthest parking lot for Destiny. A few stretches followed by cherry pickers, Imperial Walkers, SSH, Hillbilly walkers.
THE THANG: took off running to the next stop. Did a few more weird things lunges to basketball goals mosey back; toy soldiers more running. Now on to the meat. 50 of everything: merkins, dips, seal jacks, big boys, LBCs, squats, more merkins. Lap in between exercises.
MARY: no time except for gas pumpers
ANNOUNCEMENTS: Q source, D2D fundraising, CSAUPs, FNG training
COT: prayers for all

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Let’s do a Circuit

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WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

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Accumulators

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WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers

THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.

– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch

Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12

Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack

MARY:
– American Hammer
– Freddie Mercury

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Destiny And The Random Rock Playlist

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THE THANG:

We played a round of Uno with the following guidelines

Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

We stretched a bit abs called it. Thanks Triple Lindy for letting me lead.

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Clemson mumble chatter

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WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers

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Pink Mangoes and Root Beers Dum Dum Pops

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2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.

Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.

Looks like we made it,
Barry Manilow

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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