Tag: Flounder

What do we need hands for

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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

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Slowburn 11/08/2024

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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.

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The Pusher

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WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching
THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole – 20 Merkins, 20 LBC’s, 20 Squats. Return run to sign, run to 2nd light pole, repeat exercises. Rinse & repeat going 1 light pole further each rep.
MARY: Planks & stretches
ANNOUNCEMENTS: Yes, alot of them. RYN
COT: Always

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Over-The-Hill? I don’t think so

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Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.

Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.

Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle

Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2
25 Merkins
20 Lunges
25 SSH

Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach

COT: Christmas Party, Read your newsletter

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No Run Broga

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Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Bank Run

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WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle

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The Slowest of Burns

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WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends

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Freewheel Burning, Slowburning

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WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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Old School Weinke in a Sandwich baggie

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WARMUP: Standard Old School
SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25
THE THANG: Mosey to Indian restaurant lot, circle up for Duck Duck Goose Mary – Mode of transportation for the Goose is Bear Crawl, Mary consisted of LBC, Flutter, Freddy, AH, HD, Rosalitta.
Mosey to Lowes – count off 1’s and 2’s. 1 Mode of transportation first round Lunges, 2nd Burpee Broad Jump, last round reverse Lunges. Other group choose Al Gore or Plank hold.
Mosey to other side of Lowes – Traditional Jack Webb.
COT to stretch
MARY: N/A
ANNOUNCEMENTS: Dam to Dam
COT: Prayers for peace, in the world and for families saying goodbye to loved ones, prayers for time spent with family, prayers for good decisions for families,

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