Tag: fresh prince

The Smokin Ladder Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer’s Carry Above Head

3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC

Mary was a no show

Announcements: Read your newsletter

COT: Prayers and Praises

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Frying pan Substi-Q

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WARMUP: nope… Just heavy stuff
THE THANG: misery involving kettle bells, and sandbags of varying sizes
MARY: ain’t got no time for that
ANNOUNCEMENTS: read newsletter
COT: held mostly in relation to the second half… Which was a talk on when to be a nice guy and when to be a good man.

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Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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4 corner of unity

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WARMUP:
SSH
Windmill
Hill Billy Walker

THE THANG:
Run to 20, nur to 10 – 1 merkin
Run to 30, nur to 20 – 2 merkin
Until 100 yard
Then lunge walk to 10, 1 squat
lunge walk to 20, 2 squat
To 100 yard line

Then 4 corners
– 15 burpees
– 15 flutter kicks
– 15 big boys
– 15 Carolina dry docks
3 rounds

MARY:

Mary
– LBC
– American hammer
– 5 seal burpees

ANNOUNCEMENTS:
See newsletter

COT: talk on unity

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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Fathers were Forged

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WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10
THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees at light.
Modes of transportation: Bear Crawl, Crab Walk, Power Skip, Lunge Walk, Karaoke
Then down the hill the same Burpee count:
Mode of transportation: Karaoke, Walk Lunge, Skip Power, Walk Crab and Crawl Bear.
Mosey to wall: 2 sets each of wall sits and BTW. Each man did a ten count.
MARY: Each called and exercise: American Hammer, LBC, Hello Ladies and X-O
ANNOUNCEMENTS:
Talked about Forged Fathers. How to step up when your child has special needs.

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toilet paper options are plentiful

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Standard CoP warmup IC – SSH, WM, IW, broga stuff

Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke

Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.

Exercises: squats, merkins, flutters, CDDs, Lunges

Rep progression: 5, 10, 15, 20, 15, 10, 5

Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN

Thanks for the opportunity to lead Peachstand

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4-corners with Cindy

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set
– 5x man-maker
– 10x OH press
– 15x flutter press
– 20x swings
MARY:
– some broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Choose your adventure

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WARMUP: Side straddle Hop, low slow windmill, cherry pickers

THE THANG:

Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.

Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.

Had a rotation of folks picking cards and leading the cadence.

MARY:
Only time for Freddy Mercury and Flutters

ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing

COT: prayers and praises

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