Tag: fresh prince

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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Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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Circle of Pain

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WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today

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Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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