Tag: Float Bridge

Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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Field work

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WARMUP:
Mosey
SSH 25
Mosey
20 Windmills
Mosey
20 hillbilly walkers
Mosey
20 cherry pickers
Mosey
Quad stretch

THE THANG:
mosey go to the football field
– run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2 burpees, repeat until end zone
– Nur to 20, run to 10, 2 squats
– Nur to 30, run to 20, 4 squats
– Repeat until end zone
– bear crawl to 50
– 20 merkins, 20 squats, 20 LBCs,
– lunge to end zone
– mosey to pull up bars
– 5 chins ups, 20 merkins, 20 big boys, 20 calf raises
– run to bottom of hill
– 5 Mike Tyson’s
– 2 sets

MARY:
Pickle pointers
LBC
Rosa Litta

ANNOUNCEMENTS:
Battle bot going away workout
Convergence
Jeagar

COT:
Prayers and praise from everyone

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Bucket of pain, Trivia and Wheelbarrow

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WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.

Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat

Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:

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Post Super Bowl Hominy Grits

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer
– Plank (remain in plank, then put right arm then left arm in air)
SOUNDTRACK: See Amazon playlist: “Post Super Bowl American Jackal” This playlist had various songs relating to Philadelphia, Eagles, as well as just general winning.
THE THANG:
Part 1:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2:
Complete the first exercise on the active list. Then do the first static hold exercise. Run lap with a 10 pace bear crawl to start. Repeat with the second exercises on each list. When you hit the end of each list, repeat.
Active List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 LBC
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Flutters
20 Bench Dips
20 Lunges
Static Hold Exercises:
30 Second Plank
30 Second Hold Squat
30 Second Forearm Plank
30 Second Bench Dip Hold
MARY: n/a
ANNOUNCEMENTS: Various.
COT: Commission to go out and be leaders this week.

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12 Days Of Valentines

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After warming up we dove into twelve days of Christmas… wait Valentines!

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

Most got their sweat on. Thanks for coming out and letting me lead.

The Thrill is gone.

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Varsity Smorgasbord

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT

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25/25 at Bushwood

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WARMUP:
SSH
Imp Walkers
Moroccan Nightclubs
Michael Phelps
Merkins
Brings

THE THANG:
Mosey to parking lot
Bear crawls with compounding mountain climbers (2 every 2nd spot additive) and merkins (1 every 2 one spot)

Dora
Up hill entrance (1 runs other does exercise except those marked together)
10 Merkins together
100 Low Slow Squats
20 CDD together
200 Flutters
30 Plank Jacks together
300 LBCs

Run up hill 5 burpees at middle of hill up and back

MARY:
Was done, hammers, toe touches and shoulder touches

Stretch

ANNOUNCEMENTS:
Jaeger
Coveegence
Bethel men’s

COT:
Rainmaker travel to funeral
Overall health

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The Joker’s Wild With Burpees

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WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH,
THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Ru, Side Shuffles in between each set. Soundtrack: Hall & Oates, Pat Benatar, Tom Petty, Neil Young,
MARY: Gas Pumper, Freddy Mercury, Protractor, Rosalita.
ANNOUNCEMENTS: Cannoli Run, Damn 2 Damn, Jaeger, T-Claps for <@U01ABNC7YLU>’s newborn Grand Daughter.
COT: Prayers for Guidance, Heath, Wisdom

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