WARMUP: 54’s
THE THANG: Cindy’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, Imperial Walkers, Windmills,
THE THANG: Run down to the church on the corner.
exercises: muscle ups, no cheat merkins, squats, LBCs. Lap around the building.
Next, Mike Tysons, Lunges, Flutters. Lap around the building
Bear crawl, merkin combo, lap around the building
Side lunge, squat combo, Reverse bear crawl, CCD combo, lap around the building
MARY: couple minutes for LBCs, Hello Dollys, Protractor
ANNOUNCEMENTS: newsletter
COT:
We had nine at the Colosseum for a Happy Bus Driver Day. We started with a mosey to the back parking lot. Warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we headed to the light posts, partnered up. Partner 1 run to the second light pole and returned to Partner 2, Partner 2 jogged forward to meet Partner 1. We repeated this pattern until we reached the last light pole then returned to the school doing the same running pattern.
Next, we ventured over to the wall. Modified Dora – 100 Muscle Ups, 200 Hand Release Merkins, and 300 LBCs. Partner exercises, one ran while the other performed the exercises, flip flop.
We had enough time to run back to COT. Welcome Lighthouse.
It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.
Warmup: None it’s STL
The Thang:
Starting at the stop sign closest to COT we did 1 burpee
Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.
Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.
1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40
The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.
That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)
Always honored to lead thanks to Badlands for the call.
Take care everyone!
WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!
THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.
Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges
Shoulders 20ea
CDD
Overhead press with coupons
Merkins
Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill
Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM
MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes
THE THANG:
Mosey to WEP
Speed work, variation on One-Ones. Quarter loop fast, quarter slow, quarter fast, quarter slow.
Exercises in ground at lap marker. Are cumulative after each lap.
10 Burpees
20 SSH
10 Merkins
20 Mountain Climbers
20 Peter Parker
20 Parker Peter
20 CDD
10 Bomb Jacks
20 Squats
20 Monkey Humpers
COT: Read your Newsletter
Honor To Serve
I thought it would be a good idea to write down my Q on a slip of paper to make sure I remembered everything about our stops this morning. Yep, lots of Q mocking.
Simple workout this morning, we stopped at every ice cream/dessert shop between the AO location and Gold Hill Road. Short disclaimer, we are crossing roads, look out for cars.
Exercises at each stop: Merkins, Squats, LBCs, and CCDs. reps determined by a complicated mathematical equation.
First stop: Dairy Queen, Earlier arrivals: SSHs, rep count 10
DQ was the only franchise in my home town. We had a late bus that would take us home after football practice. The bus driver stopped at DQ and let us purchased food while she dropped off the other students on the other side of town. Only rule was she was not waiting for anyone on the way back. I ordered a chicken sandwich (Bad Choice) which took longer than normal and I got left at the DQ. Luckily, I was able to get a ride back to my bus stop before the bus arrived.
Back to the workout:
Stop #2 – Pelicans – Over 100 flavors of ice, open for over 20 years.
Early Arrivals – Jump Squats,
Rep count 20 (Merkins, Squats, LBCs, and CCDs)
Stop 3 Dunkin Donuts –
Early Arrivals – Plank
Rep count 15 (Merkins, Squats, LBCs, and CCDs)
Fifteen represented the number of Dunkin Donut stops located between my apartment and work when I lived in MA. Best donut – Jelly filled cruller (I don’t think they make them any more, but if you find them let me know).
Stop 4 – Brewsters – Over 150 ice cream flavors, open 1989
Early Arrivals – Lunges
Rep count 35 (Merkins, Squats, LBCs, and CCDs)
Stop 5 – Abbotts – Over 121 flavors, open in 1902
Rep count 30 (Merkins, Squats, LBCs, and CCDs)
Back to COT.
Ice cream is one of my favorite food groups. Each shop has many choices, like our lives, we have many choices. Our attitudes toward family, friends, and others. Our interactions with coworkers, clients, and people we meet throughout the day. Choose to be better.
WARMUP: Standard COP
THE THANG:
Triple Threat
Neighborhood hill
Crazy Eights – Merkins, Flutters
Adjacent hill
DORA – Burpees, Squats, Monkey Humpers
Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time
MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.
Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820
Honor to Serve
Ruck out and back to Sutton Road.
Lots of traffic on the way back, had to step aside as the Flight Plan crew flew by us.
Great discussion about our past week events and family,
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT: