WARMUP: pain
THE THANG: pain
MARY: & more pain
ANNOUNCEMENTS:
COT:
WARMUP: SSH, WM, MNC
THE THANG:
4 corners of practice field – Reps of 30
MOT – Mosey
Exercises: Merkins, Squats, LBC’s, Monkey H’s
MARY: No
ANNOUNCEMENTS: yes
COT: yes
WARMUP: mosey to the far parking lot at the end of the school.
Exercises in cadence included:
SSH
Merkins
Low slow squats
People’s chair with Moroccan night clubs
Hillbilly walkers
Imperial walkers
Windmills
Produce pickers
Peter Parker’s
THE THANG: mosey to the the hill
An exercise was called in cadence at every light pole – at varying numbers of reps – YHC called sprint and pax sprinted to the next light pole. This took place to the top of the hill and then back down – a total of 20 light poles were “visited”. PAX took turns calling exercises on the way down. Leadership is best when shared.
Mosey back to basketball courts with a combo of lunge walks and bear crawls across.
MARY: no time
ANNOUNCEMENTS: you bet – read your newsletter
COT: remains the 5th core principle. Be thankful for all we’ve been given.
Thanks for the call, Barkley. :eye:
It was a rainy Tuesday morn and The Pax were fired up to get out of the elements, so we headed over to The Hall of Pain.
Quick warmup with some Australians and a few other warming techniques and we were off.
Thang:
200 Merkins
300 squats
400 LBCs
Partner 2 ran the halls.
Ended with some bench work and back to COT for announcements and prayers.
Get out and vote.
-JWow
Mosey to grab Cindies
THE THANG: Cindy Dora
Dora 1
– 200 swings
– 100 goblet squats
– 50 man makers
– Partner runs lap
Dora 2
– 100 Merkins
– 50 Squats
– 25 Burpees
The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer
Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint
Great job Guys!
WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).
Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.
Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2 – Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While the one Partner was doing the exercises, the other was running a lap around the parking lot.
Phase 3 – Lucky 7s: Burpees and Squats
MARY: American Hammers, Gas Pumpers, and your hospital name signature with both of your feet together.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
There really shouldn’t be a way to edit these… it will entice men like Dark Helmet to “adjust” them from time to time…
WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location
THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy (Toy Soldier), Hello Dolly (Lunge Walk), Mountain Climber (Karaoke), Merkin (Karaoke-other side), Freddie Mercury (Bear Craw), SSH (Nur), Plank Jack (Toy Soldier), Flutter Kick (Mosey), Monkey Humper (walk back to location 1). Next, another round with 4 Burpees at each location with mosey to next light.
MARY: A bit
ANNOUNCEMENTS: Gold Tourney, Convergence, etc.
COT: Prayers lifted