WARMUP: side Strattle and the regular
THE THANG: bump camp and yoga
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Gas pumpers just for Twister, then various stretches ending with Windmills
THE THANG: Yogged to the Lowe’s Parking Lot, called a MOT down the aisle and work out at the end, reversed the MOT next aisle over back to the Lowe’s side of the lot, zippered down the lot MOT was Run/Nur, Karaoke, Walking/reverse Lunge. 5/10/15 Merkins, Crunches Squats, SSH
MARY: Round and round we went to 6:02
ANNOUNCEMENTS: Double Down w D2DB
COT: Twister had some profound insights on being better men, STK
WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.
WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill
THE THANG:
Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play eucher…
A: 1 Burpee and mosey to the end of the shops and back
2-4: Burpees
:heart:: LBC (4 count)
:diamonds:: Spiderman Merkins
:clubs:: Heels to Heaven
:spades:: Squats
Finished the deck and even got in some gas pumpers for Twister
COT: Welcome FNG Dutch
WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.
WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2-
Wall Sits= Hands High, Hands In Front, and Overhead Claps
Balls to the Wall= Norma and Merkins
Dora= 100 Merkins, 200 Squats, 300 LBCs
Human Wheel Barrel Race
MARY: American Hammers, the Protractor, and Pickle Pounder
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
Mosey
SSH
Cherry picker
HB Walker
Imperial Walker
THE THANG:
1. Partner up – run laps in opposite direction of partner, every time you meet , 10 merkins, 10 diamonds, 10 big boys. Complete 3 full laps.
2. Indian run back towards COT
3. Star ladder? Burpees in the center, then squats, lunges, flutters, and hello dollys at their corner. Start with 1 burpee in the center with 5 reps at the corners, returning to the center each time. Then move up to 2 and 10, 3 and 15 etc.
MARY: she was there
ANNOUNCEMENTS: Christmas party or something
COT:
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.
Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.
Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.
Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)
1. Lunges
2. American hammers (double count)
3. Calf raises
1. CDD
2. Plank jacks
3. Seal jacks
1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps
Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always
WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.