Tag: Goose

Cinder blocks and street lights

Leave a comment

WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

TClap |
0

Back to School Bootcamp

Leave a comment

WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills
THE THANG:
Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades before that grades lesson.

  • K – Run Down & Back
  • 1st – Mountain Climbers
  • 2nd – Merkins
  • 3rd – Squats
  • 4th – LBCs
  • 5th – CDDs
  • 6th – Flutters
  • 7th – Lunges
  • 8th – Dips
  • 9th – Plank Jacks
  • 10th – Shoulder Taps
  • 11th – American Hammers
  • 12th – Burpees

MARY: No time
ANNOUNCEMENTS: We made some, read the newsletter
COT: Shared and prayed it out.

TClap |
0

Prison Break

Leave a comment

Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The exercises were the following: SSHs, curb hops, Mike Tyson’s, bear crawl, crawl bear. Grave diggers, and CDDs.
We had some time left over at the end to do some stone exercises 1 minute of each: curls, overhead press, and squat thrusters.
Back to COT.

TClap |
0

I Was Wrong, And I’m Grateful For That

Leave a comment

The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

TClap |
0

Push Through Complacency

Leave a comment

WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins.

THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other.

Bench Press, Dips

Cleans, Bent over Rows

Squats, Over head press

Started each new set of movements together and took a 10 count before starting.

Ended with a burnout set of cinder block Thrusters. Did as many as you could.

Moseyed back to the flag for ab work until the clock hit 6.

Today was about push through the hard stuff and pushing through the complacency of a workout, work, marriage, faith every aspect of life. But remembering to stop and take a breath to reset your mind before doing the hard things.

MARY:
ANNOUNCEMENTS: Print shop cookout on 7/21 for defend the father less. Read your newsletter.
COT: prayers for travel, family, work for The Pirate and his wife. And for Stagecoach becoming a dad.

TClap |
0

Lazarus Beatdown

Leave a comment

WARMUP:

  • 7-to-1 Motivators IC
  • Imperial Squat Walkers: 10 reps IC
  • Merkins: 10 reps IC

THE THANG:

  • (run to front of theater)
  • Four Corners
  • Round 1: Bear crawl between corners. At each corner: 10 Merkins (40 total).
  • Round 2: Lunge walk between corners. At each corner: 15 Squats (60 total).
  • Round 3: Sprint between corners. At each corner: 10 Burpees (40 total).
  • Round 4: Broad jump between corners. At each corner: 20 LBCs (80 total).
  • Tabata Bonnie Blairs (8 rounds, 20s on, 10s off)

MARY:

  • 20 Boxcutters IC
  • 5 Captain Thors

ANNOUNCEMENTS: ✅
COT:

  • Prayers for friendship in transition to new home
  • Prayers for growing families
TClap |
0

Silk Curtain

Leave a comment

WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

TClap |
0

BRILGA

Leave a comment

WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

TClap |
0

Cockpit Circuits, wait, what?

Leave a comment

The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees

400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank

~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats

~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank

~800m Sprint down the hill then back up to the lot
A little bit of Mary.

MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.

TClap |
0

‘Merica 250

Leave a comment

WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

TClap |
0