Handoff to Rosie!
Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown.
We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers.
The Thang:
Lunge Walk 20 Paces
10 Star Jumps
Repeat for 5 rounds
Lunge walk 20 Paces
15 Merkins
Repeat 5 rounds
Bear Crawl 20 Paces
20 Squats
Repeat 5 rounds
Lunge Walk 20 Paces
10 Carolina Dry Docks
Repeat 5 rounds then back to the lunge walks and Star Jumps.
Back to COT for a little Mary.
Announcements and prayers were made.
We prepared ourselves for the Super Bowl. Starting with some cardio and full body workout. No overtime and we got our first win for the day.
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.
Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.
We had 3 sledgehammers waiting for us…
Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.
Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.
I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.
Shoulders will be smoking tomorrow.
MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.
Tinsel OUT
WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins
High knees, Karaoke’s, Lunges
THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x
10 Jump squats, 10 squats, 10 calf raises, run the hill, repeat 3x
15 BBS, 15 Flutters, 15 LBCs, run the hill, repeat 3x
MARY: PAX took turns calling Mary
ANNOUNCEMENTS: Tons – Bethel, Wine dinner, CSAUP, Gremlin in Mint Hill
COT: Thankful for good dudes.
WARMUP: mosey, SSH windmill
THE THANG: group Hill Dora / lower body/ squats lunges sumo calf
Mosey
Setup up – 4 sets x30
Mosey
Merkins
Mosey
Mary
MARY: we gave Mary some
Lovin
ANNOUNCEMENTS: congrats to the Ohio State Buckeyes on their National Championship
COT:
WARMUP:
25 Side Straddle Hops
20 windmills
THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2
40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:
ANNOUNCEMENTS:
COT:
14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…
This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.
subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
F3 Tabata Workout (20 minutes)
Started off pulling up UNITY- Queen Latifah to set the tone
– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)
THE THANG:
Run to Cindies and Pull up bars
– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers
Run back to STARTEX, flipped it to my man Goose
Went inside and had a great conversation about UNITY
MARY: nope
ANNOUNCEMENTS: D2D
COT: aye