Tag: Farmers Only

Use your manners

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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Shoulders of Pain

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WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Miss Deborah’s Wetness

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WARMUP: MNC, SSH, Imp. Squat Walkers, mosey to Gym entrance
THE THANG: deck O’Cards. A-10 (OYO):
Hearts= LBC
Diamonds= air Squats
Spades= Box Cutters
Clubs= CDD

Face Cards (IC)
Jacks= Mike Tyson x 10
Queens= Lt. Dan x 5
Kings= Merkin-jacks x 15
Joker= 5x Kraken Burpees

every 10 cards, mosey to Light end of parking lot & back
@ 0550, Alternating 10 toy soldier, 10 high knee, 10 butt kicker to get back to COT
MARY: Headspins (High sit-outs w/ 2 sec. Pause)
ANNOUNCEMENTS: T & H, Road Cleanup
COT: Back to school, supporting our M’s, others as well

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Miss Deborah’s Wetness

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WARMUP: MNC, SSH, Imp. Squat Walkers, mosey to Gym entrance
THE THANG: deck O’Cards. A-10 (OYO):
Hearts= LBC
Diamonds= air Squats
Spades= Box Cutters
Clubs= CDD

Face Cards (IC)
Jacks= Mike Tyson x 10
Queens= Lt. Dan x 5
Kings= Merkin-jacks x 15
Joker= 5x Kraken Burpees

every 10 cards, mosey to Light end of parking lot & back
@ 0550, Alternating 10 toy soldier, 10 high knee, 10 butt kicker to get back to COT
MARY: Headspins (High sit-outs w/ 2 sec. Pause)
ANNOUNCEMENTS: T & H, Road Cleanup
COT: Back to school, supporting our M’s, others as well

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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