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
WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees
THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.
50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, windmill (lots of moaning), merkin, honeymooner, down dog
THE THANG:
Over by the track between the two schools we had 5 cones setup along one of the straight away.
Starting at the first come you are to travel by recommended mode of transportation to the each come. Each round will have two sets of exercises. Switch exercise at each cones
Rd 1 – lung walk, merkins 20, dips 20
Run a lap
Rd 2 – bear crawl, lunges 20, squats 20
Run a lap
Rd 3 – side lung walk, merkins 20, dips 20
Run a lap
Rd 4 – sideways bear crawl, lunges 20, squats 20
Run a lap
Rd 5 – rotate between bear crawl and lunge walk, LBCs 20, leg raises 10
Next moved to some super man’s for 5 rds and then finished off the workout with Airborne hip specials.
MARY:
ANNOUNCEMENTS:
COT:
My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before…
WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers
Then met with the Soul2Sole crew at entrance to football stadium and circled up for SSH, WM, IW, MNC, LSS all IC.
THE THANG: S2S brought their rucks and sandbags to the party so we utilized them in a mini-DORA.
5 groups of 3 PAX
50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck
100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck
150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck
arranged into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill
S2S left back to Kingsley about 540 so I had 20 minutes left
Headed for the steep hill that leads to the handicap parking/entrance to the football field
mosey to bottom – crawl bear to the top – bunny hops to the bottom – 20 LBC IC – sprint to the top – bear crawl to the bottom – NUR to the top – 20 flutters IC
mosey back toward COT with a few stops:
1. curb work including calf raises, dips, and curb taps all IC
2. parking lot work including walking lunges, reverse walking lunges, burpee broad jumps
3. Wall work including wall sits with MNC, and toe taps
MARY: about 30 seconds of plank moves including left and right arms to sky, 6in, and honeymooner
ANNOUNCEMENTS: survey, convergence sept 28, IronPAX
COT: yup
WARMUP:
SSH x 25
THE THANG:
Mosey around lot mixing in Low Slow Squat, Merkin and Flutter
Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.
Grab a coupon from nearby rock storage facility.
Move towards hill.
10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.
Carry coupons back to storage.
Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars
Farmers Only lead
2 rounds of:
Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps
Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.
Mosey back to COT
ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises