Tag: Half Shell

Luck 7 Island Party

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Keep those old wienkes kids

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WARMUP: lap around the parking lot, windmills, low slow squats and merkins, couple stretches…go.
THE THANG: went to the small parking lot by COT and had one piece of paper on one end and another on the opposite end – maybe 30-40 yards. Start at the first exercise, complete it, run to the other side, complete the first exercise, and back and forth working down the list.
Side 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

Side 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

After the first 60 milestone was hit, we stopped running back and forth and mode of transportation moved to bear crawls to and running back…just to mix things up.

And we had music which was nice.

MARY: yes, check.
ANNOUNCEMENTS: also check
COT: yep, done

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Choose you own adventure

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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.

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Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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Brown bagging it

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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

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Feeding the Soul

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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.

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BDE at the Stockade

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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!

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4 Corners

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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.

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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The 2 big questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

MARY:  No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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