Tag: Drop Thrill

VQ – The Ranch

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WARMUP: Mosey to turf area behind elementary school for SSH, windmills, moroccan nightclubs, imperial and hillbilly walkers and then mosey back to soccer field.
THE THANG: 7 of diamonds – 4 stations, 4 laps, same exercise at each station for each lap… 7 merkins at each station then 14 flutter kicks then 21 lunges then 28 squats. Mosey to parking lot, hold plank while each person bear crawls out to curb and back. Mosey to picnic tables for inclined merkins, dips, and step ups. Lunges back to parking lot and then mosey to picnic tables for rinse and repeat on inclined merkins, dips, and step ups. Mosey back to parking lot for ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter, upcoming men’s shelter and blood drive.
COT: Shared prayers and praises and ended with a prayer.

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T Y H E R A D

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5 were at The Yard for a tour of the back entrance light posts as we had pain in chalk at each pole. Each pole at a letter of THE YARD, but not in order, so that led to some light yogging to find the next letter in the correct order. Everyone enjoyed immensely.

Prayers for Bonsai’s wife and Old Bay’s wife, Twister’s mom, thankful for safe travels for Tater and his M, and for DT’s upcoming trip.

Signups available for yard work at the Care Center.

Thanks to JCruise for the opportunity!

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The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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Murph agitator

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WARMUP: 40-SSH
10 windmill
THE THANG: With Partner
50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats.
MARY: Hello Dolly, American Hammer, Flutter, Stretch
ANNOUNCEMENTS: CSaups -3 this summer
COT: Pray for our country, those soldiers who didn’t make it home, their families , mental health, to be helpful to those around us. Praise for the group.

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Plates of Pain

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WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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Christmas Comes Early

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THE THANG:

So I brought out the Twelve Days of Christmas a bit early. It was a crowd pleaser. Went a little something like this.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

COT: Great to work out with Tomb Raider and Bread Fruit for the first time and always great to see and his canine companions. Thanks for posting. The Thrill is gone.

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What’s In The Cards For Today?

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WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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Traveling Suitcase

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WARMUP: yes, we did some

THE THANG: travel the big parking lot suitcase carry stoping at the corners

Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8

MARY: yea, core work is helpful

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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I’m Still Standing 10 Years In

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I stole this from 3D but it’s always a good workout.

Uno

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

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

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