Tag: Fogerty

Left Right Left…which way?

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WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey.
THE THANG:Rinse and Repeat – bench work – Dips, Irkins. step Ups. Crazy 8s – with Squats and OH Claps in the middle.
Finished up with 5 exercises 5-10-15 reps ( SSH, Merks, BBS, PlankJax, Squats) we completed 5 rounds with a mosey around parking lot between sets.
MARY: 3 mins of Mary, flutters Box cutters, LBCs – time ran out as we got to Barry Manilow ( phew)
ANNOUNCEMENTS: Stuff the Bus, Bethels men shelter, Litter pick up coming soon.
COT: Prayers shared by each Pax

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Tabata Workout – Slowburn

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WARMUP:

  • 20 SSH
  • 10 Imperial Walkers each leg
  • 10 Hilbilly Walkers
  • 10 Windmill
  • 10 Cherry Pickers
  • 10 Arm Circles Forward + 10 Back
  • 10 Peter Parker’s each side
  • stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

  • 12 Air Squats
  • 12 Reverse Lunges each leg
  • 12 Calf Raises

Station 2 — PUSH

  • 10 Merkins
  • 10 Diamond Merkins
  • 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

  • 10 Seal Jacks
  • 10 Mountain Climbers each side
  • 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

  • 10 Big Boys
  • 10 Flutter Kicks
  • 10 Superman Raises


12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:

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Carolina Day Ballroom

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Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.

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PoBoy Mike Tyson’s

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WARMUP: straight up Broga with some stretching
THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground with soft turf really nice Clark. Did these poboy Mike Tyson’s that’s what Barry called them. He can demo. Good back stretch along with lats. Did some Mary. Went to wall do some sits. Did a bridge run both ways to check gate. Couldn’t get in cause @UGU3XR5RP hasn’t given me a key 😂 so did some bench work or something back to cot for Mary.

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No title, just work

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WARMUP:
SSH, windmill, low slow squats and broga

THE THANG:
Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped.

Moved over to the basketball court for some leg and speed work

Kriss kross down and bac
Bounces down and back – ask someone who was there. Hard to explain in a backblast but it sucked.

Moved to the benches for LBCs with feet on the bench

Plank with feet on bench
5 merkins

Repeat all of the above for another round

Move over to picnic tables for two rounds of dead lifts and LBCs.

COT for hip exercises to finish the workout
MARY:
ANNOUNCEMENTS:
COT:

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