Tag: Drop Thrill

Grandpa’s Shieldlock

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WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling

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Dancing at the Ballroom with all my Rowdy Friends!!!

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WARMUP: After a brief discussion on where to get the best sliders on the EC ( it’s in Jersey of all places ) we got after it.
All in cadence – WMx10, CPx10, HBWx10, OCx10, MNx10
THE THANG: We moseyed to the back parking lot in front of the baseball field. Completed 20 SSH in cadence waiting on the 6. Island to Island was the distance, used the 2 parking lines forward, conduct 1 rep of an exercise then go 1 line back and conduct the same exercise. 1st round was bear crawl moving forward and crawl bear moving backwards with 1 merkin completed at every line. 2nd round was alt lunge walk moving forward, alt backward lunges to move backwards with 2 squats completed at every line.
Had enough of that parking lot so we moseyed along the winding road heading back to COT. Of course, we stopped to do some dancing with DORA. Shortened the running distance to make it a SPEEDY DORA, partners completed 100 merkins, 200 LBCs, & 300 Flutters(SC).
These guys were crushing it so we had time for another routine. Headed to the benches at the school entrance. 1 PAX was the timer while all other PAX performed an exercise. The timer was 10 burpees. Rotated 3 exercises as we moved down the line with PAX performing their 10 burpees – Step-ups, Gerkins, & V-Ups.
These guys don’t quit so we had time for more at COT. Asked the PAX to think of a physical weakness, then think of an exercise they will perform for 1 minute to strengthen that weakness. Battlebot definitely picked the most interesting weakness. You gotta show to know.
After the minute of pain was up we sat down and concluded the final 3 minutes of our wo time together with stretching ( something YHC doesn’t do nearly enough of ).
MARY: Didn’t need her as we practiced our 2 step and then danced with DORA.
ANNOUNCEMENTS: Bethel Men’s Shelter serve on 11/2, fundraising events, READ YOUR NEWSLETTER!
COT: Closed in prayer. Just wanted to say this was one of the most uplifting, encouraging groups I’ve had the privilege of leading! Loved every minute of it! Thanks for the opportunity Boogie Down!!!

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Ballroom Blitz

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Name the band and album
7 is a lousy number, that is what you get when JWOW is leading another AO
We still had 6 good looking old guys, respect
Exercise effort was 77.14286% overall
Mumble chatter was excessive
Thanks for coming Twister (not related to the mumble chatter comment)

This:
(reps were primarily in the moderate range, 10-12ish)
disclaimer
mosey
imperial walker
LBC
windmill
shoulder taps
OH claps
gas pumper (yes Twister, the gas pumper)
MOR NClub
LSS
merkin
hillybilly walker
dying cockroach
monkey humper
mosy-ish walk-ish to the row of street lights
squat
toy soldier to next light
squat
carolina DD
toy soldier to next light
squat
carolina DD
BB sits
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
SS hop
walk it out to the next light
travolta
butt kicker to next light
travolta
hello dolly
butt kicker to next light
travolta
hello dolly
calk raise x 3
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
MOR NClub to next light walking
travolt
hello dolly
calf raise x 3
scorpion DD
MOR NClub
dips on the curb
walk to the next light
Mahktar N’Diayes

Back to COT
Thanks for the opp Boogie

Looks like we made it,

Barry Manilow

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Leg Day is the Best Day

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Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

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The Mogadishu Mile

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WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Three’s a Crowd

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WARMUP: Windmills x 10 & MNC x 10 & Imperial Walkers x 10
THE THANG: Ejercicios (spanish for work stations) 10 Reps at each.
1. Sandbag Chest Pulls
2. Merkins
3. Kettle Bell Squats
4. Over the Shoulder Sandbag throws
5. Kettle Bell Swings
6. Ruck Triceps Pulls
7. Flutter Kicks
8. Single Lunges
9. More Merkins

After two rounds, Mosey for two laps around track and back to the rounds.
MARY: 4 Count Squats (Toes, Knees, Hands, Up) ask @Mainframe his thang.
ANNOUNCEMENTS: 10 year Alcatraz Reunion and read your newsletter in spam.
COT: Stays in COT

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Moderate Mosey

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It was a wonderful morning. Temperatures were comfortable and the conversation was plentiful. Here’s what we did:

10 Low Slow Squats (IC)
10 Produce Pickers (IC)
10 Windmills (IC)

Mosey around FBC
30 Calf Raises
10 Dips (IC)
Forward Fold Stretch
Right Fold Stretch
Left Fold Stretch
10 Monkey Humpers (IC)

Mosey to Main St
10 Irkins (IC)
10 Alternating Shoulder Taps (IC)

Long Mosey back to COT
10 American Hammers (IC)
10 Hip Slappers
Butterfly Stretch
Left leg out Stretch
Right leg out Stretch
One last Lot Loop

1.2 Moderate Miles

NMM
Me and ‘Thrill got to catch up and discuss work, life, and upcoming trips. We rarely get those opportunities in the Gloom to talk a little deeper. It was the highlight of my day.

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