Tag: Half Shell

The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Sweating to the (90’s) oldies

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WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

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Sublime KB Tabata No Wind, No Problem Stankfest

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WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six

We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.

COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.

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No Shower Curtain, No Problem

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WARMUP:

SSH x 25

THE THANG:

Mosey around lot mixing in Low Slow Squat, Merkin and Flutter

Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.

Grab a coupon from nearby rock storage facility.
Move towards hill.

10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.

Carry coupons back to storage.

Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars

Farmers Only lead
2 rounds of:

Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps

Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.

Mosey back to COT

ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises

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Around the Lake Stroll with Pain Stations

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The Q arrived 5 minutes late and took lead.
WARMUP: laps around the lot waiting for a
THE THANG:
Mosey around the Kingsley lake with pain stations
5 Stops in all with the following exercises
Rucks used for workouts

Steps ups
Dips
Moroccan Night Clubs
Curls
Triceps
Lunges
Over head carry
CDDs
Shoulder Shrugs
Calf Raises

MARY: Never found!

ANNOUNCEMENTS: CSAUPS & Read the Newsletter

COT: We shared and leaned on each other.

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Tour de Stockade

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9 gathered for a tour of de stockcade.

mosey to Grassy Knoll behind the dog boarder (good choice? Not sure.)

10 IW, 10 MC, 11 Peter Parker’s and 12 Parker Peter’s.  Plank series between each.
mosey to round about and crab walk around it.
Mosey to fountain and bear crawl around it.

Mosey to fire station and lunge length of parking spaces and back.
mosey  to Sonic  for Dora: 50 Burpees, 100 merkins, 200 lunge/squats and 300 LBC/hello dolly.

Mosey to preschool and 10 burpees.  Shortcut through bushes to Grace Presbyterian:  15 Freddy Merciries.

mosey back to shovel flag: 20 dips, 20 calf raises and end with Mary.

thanks for the lead!

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STAY HYDRATED

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WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

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Killer B’s plus

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WARMUP: IC exercises and stretches
THE THANG: Killer B’s on the football field —
End zone:
5 burpees –> Bear Crawl 10 yards to 10 yard line
10 Yard Line:
5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line
20 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s —> Bear crawl 10 yards to 30 yard mark
30 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s / 20 Big Boy Sit Ups —> Bear crawl 30 yards back to Endzone
All run a lap, repeat
Run 2 laps then we all ran to the end of the bleachers and followed up and down the stairs to the other end.
MARY: stretching for the last couple mins
ANNOUNCEMENTS: sweaty Barry Thursday, Jaegar upcoming, tortoise and the hare upcoming, stuff the bus upcoming- sign ups open
COT: prayers for the Shook family, prayers for the FMHS 10th grader’s family, prayers for marriages, prayers for kids back to school soon

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Blame JWOW

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Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I’d be willing to bring the junkyards on Saturday so I had to oblige him. After a quick disclaimer the PAX performed some basic warm-ups. Then we moseyed down the path to the bottom of the big grass hill. Split into 3 groups. G1 ran to end of path back toward parking lot and did 10 bomb-jacks. Return to start. G2 nurred up the grass hill, did 10 squats, then returned to start. G3 ran to end of path in other direction, did 10 bomb-jacks, then return to start. Rotate so each group did each section once. Yog down to Harris St park for the fun. I was trying to find decent grass so I thought the outfield would be safe. Partner up. P1 does 8 Junkyard dogs while P2 is alternating between high and low plank. Then partner push to other side, P2 does the JYDs then partner push back. JYDs are P1 does burpee, then dives under P2 whose holding high plank, then when P1 stands up P2 goes into low plank and P1 jump over. Simple but stupid. The plan was for 3 sets of 8 but after much chatter we went 8 ,6, then 4. I thought this spot was decent but apparently Slow Jams found the one massive fire ant hill and got about 100 bites.
Yog over to base of Harris St. Next movement was run up Harris St stopping at every other power pole for 10 merkins, 10 squats, and 10 froggers (deconstructed burpees). The plan was to do some more group work at church on top of hill but we were a little tight on time so started back to park. 5 bomb-backs, 5 seal-jacks, and 5 plank jacks at every other power pole. Few mins left for 2 all you got sprints up small hills in park. It was a super humid day so I wasn’t the only PAX looking like a sweaty mess at the end. Apparently the JYDs got a zero star review afterwards and I got a nice text from Spiderman calling me an asshole for spiking his heart rate by running up Harris St. So it was a great morning. Thanks for everyone that posted and thanks to JWOW for giving me the nod.

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Pain Train: Mike Tyson / Burpee Hill Edition

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Warm Up:

– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof

The Thing:

1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons

– Mosey back to the start, circling around

1. Second Round:
– Rinse and repeat the first round

1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– NUR to the top of the hill, then mosey back to the start, circling around

1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post

– Burpee broad jump from one light post to the light post lighting up the practice field

– Slosey back to COT

Mary:

– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs

Announcements:

– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away

Prayers & Praises:

– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child

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