Tag: Grassy Knoll

Golden Corral buffet

Leave a comment

WARMUP:
Mosey to church parking lot
SSH, moroccan nightclub, arm circles, low slow squat, down dog, honeymooner

THE THANG:
Mosey over to Sonic for 5 trips through the drive through. Each round you performed the exercises starting with the first number. After running a lap you would decrease each exercise by the second number listed in the row below. Example round 1 – 10 burpees, round 2 8 burpees….

Burpees – 10 – 2s
Merkins – 25 – 5s
Squats – 50 – 10s
LBCs – 75. – 15s
Calf Raises – 100 – 20s

MARY:
Finished with some speed work exercises
One leg lung jump
Bunny hops
Scissor over line
Low slow jump squat

TClap |
0

7s, 10s, 20s, oh my…

Leave a comment

WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s

TClap |
0

Let’s Mumblechatter

Leave a comment

WARMUP: Intro and began to mosey across 420 to the BOA ATM. We didvsome MNC, windmill, pickers, ans seal jacks.
THE THANG: Mosey behindvDD and did some parking lot line work. Bear Crawl 5 lines and crawl bear back. Crab walk 5 lines and walk Crab back, Karaoke 5 lines and back. Mosey to the day care with some toy soldiers and butt kickers. In the parking lot, 4 corner time. 3 rounds, 10 reps each. Started with 4 merkin styles, the 4 leg exercises and finished with 4 ab workouts. Ran the long distance and Nur the short. once finished, went to the flag and did the pledge and message. Ran back to HT for some wall sits and B2W.
MARY: At COT, got in a little Mary work.
ANNOUNCEMENTS: D2D bar and read newsletter.
COT: Prayers for health, travel and marriage.

TClap |
0

Choose you own adventure

Leave a comment

WARMUP: Brief mozy followed by SSH, Moroccan Night clubs, Mountain climbers, low slow squats
THE THANG: As a kid YHC enjoyed the “choose your own adventure” books where you get to make decisions about what happens in the story. On a somewhat rainy Tuesday, the Pax got to decide which story they wanted. Option one was a board of pain with higher reps under cover and dry. Option two was lower reps but with running between stations in the rain. It turns out it wasn’t much of a discussion and everyone (just 3 of us due to a bad weather forecast) chose option two.
Reps were 30 each and after each exercise we ran to the next of four locations at the AO. Exercises were: Burpees, Sumo Squats, American Hammers, Freddy Mercurys, Plank Jacks, Merkins, Moroccan Night Clubs, Shoulder Taps, LBCs, Carolina Dry Docks, Calf Raises, SSH, Wide arm Merkins, Flutters, Mountain Climbers.
MARY: Included some in roving board of pain
ANNOUNCEMENTS: Blood drive and D2DB registration.
COT: Thankful the rain wasn’t as bad as predicted. Support of fellow Pax regardless of weather conditions.

TClap |
0

Brown bagging it

Leave a comment

WARMUP: IC windmills, produce pickers, Moroccan nc, hillbilly and imperial walkers, Merkins, mountain climbers and stretches. Mosey for a bit to curbs for curb 7’s. Dip to bearcrawl to curb, incline Merkin to crabwalk to curb. Mosey a bit more to wall for wall sits with IC Moroccan nc, overhead claps, seal jack, chain breakers. We then did wall sits to 3x burpee. Mosey some more the
THE THANG: Brown bag of 14 exercises with timer on each. 60sec SSH, 30sec squat, 30sec reverse lunge, 60sec planks, 30sec burpee, 30sec side lunge, 60sec butt kickers, 30sec jump squat, 30sec mtn climbers, 60sec toy soldiers, 30sec merkin, 30 sec dip, 60sec lbc, 60sec Peter Parker. We did this 2x to some jams.
MARY: IC exercises were called out by each of the pax
ANNOUNCEMENTS: d2db, q source, murder bunnies schedule
COT: prayers for health, praises for a good, balanced weekend with the family

TClap |
0

Feeding the Soul

Leave a comment

WARMUP: Intro, disclaimer and we started walking!
THE THANG: The idea was to get in some milage with stopping oiunt of exercises of 10’s. Went over to the new medical center. 1st stop- all 10 count- MNC, OHC, Seal Clap, Plank, and 6in plank. Kept moving to the far lot for ruck work with OHpress, rows and tricep extensions. Then back to the Panera lot for more wor, up the hill with ruck over head and on to the last two stops. We went to the bottom of the hill near Sunbelt where there was a change with 20 calf raises and leg work. Up the hill to the roundabout for some ab work!
MARY:
ANNOUNCEMENTS: D2D Bar, CASUP this weekend
COT: Prayers for health, family health, travel, friend health and coworkers health. Praise for family togetherness.

TClap |
0

BDE at the Stockade

Leave a comment

We had 9 at the Stockade for one of the last days of 2023

Started off with a basic warmup.

Short Mosey around the parking lot back in front of the Dance studio.

15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers

First Routine

12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.

Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.

Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS

I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.

We then took a short mosey around the parking lot again for the second routine of the morning.

This format was similar to the Laredo workout but obviously modified.

4 rounds

25 Merkins
25 Squats
25 BBS

Lap that we just did in the parking lot.

It was here I put on some music for the PAX as we did these exercises.

With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.

COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.

AYE!

Always fun to lead.

Thanks to all of you!

TClap |
0

4 Corners

Leave a comment

WARMUP: Everything in cadence to 10
Windmills
Cherry pickers
Moroccan night clubs
SSHs
1 lap around the full parking lot

THE THANG:

Upper Body 4 Corners )4 laps)
4 corners:
1st – 10 merkins
2nd – 10 diamond merkins
3rd – 10 wide grip merkins
4th – 10 merkins

4 laps
Before each lap:
5 burpees
10 Tricep dips
10 CDDs
10 shoulder taps

Leg Day Pyramid:
5 Jump Squats
10 lunges
15 squats
20 sumo squats
25 calf raises
30 SSHs

MARY:
4 minutes of ab work.

TClap |
0