WARMUP: SSH, Cherry pickers, Windmills, yog
THE THANG: 4 corners with increasing reps
MARY: N/A
ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck
COT: Finished up with The Lords Prayer
WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…
MARY: A little less than 2 minutes worth.
COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.
Thanks for the opportunity to lead.
SYITG
-NASA
WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.
– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.
– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.
– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT
MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers
ANNOUNCEMENTS: Read your news letters
COT: It is what it is… Prayers and blessings for aging family members.
WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers
THE THANG: Dora with a partner – forwards and backwards
50 – goblet squats
100 – curls
150 – swings
150 – swings
100 – curls
50 – squats
4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions
MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell
ANNOUNCEMENTS: Yes
COT: 5th core principle
Thanks for the call, Deep Dish :eye:
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap
Repeat X 4
Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s
MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities
WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y
WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.
We rucked to the pull-up bars and came back. That is all