Tag: Drop Thrill

Moderate burn

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WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.

MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach

ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter

COT: Prayer or praise from everyone, families, marriages, safe travels home

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Do Overs

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WARMUP:
SSH
Windmill
Merkins
Peter Parker’s

THE THANG:
Do Overs

I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back

Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers

Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches

Farmer Carry to top of hill and back

After challenge was complete, I asked teams for time. 15-20 minutes was average.

I gave the team a “do over” and the challenge was to be repeated but faster.

COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?

Improvements: I would shorten the bear crawl distance and bell carry distance.

Music: The Killers – Hot Fuss

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1Minute per Year

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WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate

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Slow is the name of the AKA game

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WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS

MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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SlowBurn with a Kick in the A….

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WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree

THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk

Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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AC/DC – Get hype for my daughter’s volleyball game

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Kettlebells: The Great American Pastime

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WARMUP: mountain climbers, overhead claps, merkins, CDDs
THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team). Each base in baseball has a number associated with it. In order from 1-9, those are pitcher, catcher, first, second, third, shortstop, left field, center, and right field.
Starting at pitcher we did one rep then moved to catcher for two reps, first base for three reps and on and on until we got to left field for nine reps. One full round of the bases is 45 reps. Transportation of kettlebells alternated between farmers carry and overhead carry.
We started with goblet squats then moved on to kettlebell swings. We then got a 6/4/3 double play of flutters with a press. After the double play we resumed our base walking with clean & presses, then the next round was upright rows. For thoroughness, these two rounds we did left handed and right handed.
After the clean/press the Pax called for a 7th inning “stretch” so we did a few honeymooners and downward dogs before resuming. A brief rendition of “Take me out to the ballgame” was heard but thankfully didn’t last long.
Next round was curls and with limited time remaining, we did 20 tricep extensions with everyone at a base of their choice. When it was all totaled up, we were just short of 350 reps.
Not sure if everyone had fun, but everyone now knows that right field is #9!
MARY: skipped it
ANNOUNCEMENTS: Fast Five, newsletter
COT: Family and friend’s health

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50, in air quotes, percent better at the #ao-snakepit…

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WARMUP: 10 Moroccan nightclubs, 10 Windmills, 10 side straddle hops
THE THANG:

2 times through this stuff!

1. 50 Calf Raises then 50+ yd-ish Mosey w/ KB,
2. 50 Goblet Squats Sumo style then 50+ yd-ish Mosey w/ KB,
3. 50 KB Deadlifts then 50+ yd-ish Mosey w/ KB,
4. 50 LBC’s with KB then 50+ yd-ish Mosey w/ KB,
5. 50 KB Push-ups (25 L & R) then 50+ yd-ish Mosey w/ KB,
6. 50 Curls then 50+ yd-ish Mosey w/ KB,
7. 50 Lat Push then 50+ yd-ish Mosey w/ KB,

“Rattle Snakes” were offered for the overachievers, although not many were actually done. “Rattle Snakes” are basically a plank where you jump your legs side to side. Probably has a different name, but since we were in the ao-snake-pit…

Slight modification on 2nd round, but all reps accounted for plus 50 KB swings.

MARY: Box cutters, American Hammers, Protractor, Hello Dolly’s

ANNOUNCEMENTS: Fastest 5k, represent for VuVu’s son!

COT: It is what it is…

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