Tag: Flounder

Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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Hello Newman

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I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.

Go through gauntlet again as a group

Beat crawls
Crawl bears
Burpees

Mary

Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter

Prayers
Health
Family
Comeback kids

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Liberty liberty parking lot tour

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WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga

THE THANG:
Lunge walk Indian run

Dora
50 dips
100 merkins
150 squats
200 LBC

Light measured duck walk with dips

Toy soldier merkin

MARY:
Upper body stretch

ANNOUNCEMENTS:
Break the dam
Bethel

COT:
Family
Health
Weather

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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What costume are you wearing?

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We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?

Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24

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so much chatter at slowburn

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WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:

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