Fairway Drive and back
WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community
Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.
Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,
Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…
The Thang:
High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back
We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each
Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks
Mary’s
Burpees
PAX choice round Robin
WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP:
THE THANG:
We ran and some stretched when they got back. 3-4ish miles done by all.
MARY:
ANNOUNCEMENTS:
COT:
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
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:
Handoff to Rosie!
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.