Tag: Halfback (GB)

Four corners, lots of reps

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WARMUP:
SSHs, IWs, WMs, Plank

THE THANG:

4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: hand release merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: LBCs, then bear crawl to center of basketball court and do 5 burpees (sandbags available for extra credit)
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

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Wing it

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WARMUP: SSH, Cherry picker, imperial walkers, windmill

THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s

MARY: no time
ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter

COT: Circle of trust

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Games in the rains

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WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers

THE THANG:
We went to 4 stations with cards of workouts…cards moved forward back and back to start.

Between stations we did bear crawls and merkins

MARY: none

ANNOUNCEMENTS: newsletter items

COT: circle of trust

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Light poles and Bear Crawls

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WARMUP: Stretch and a few SSHs, windmills, etc…
THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On way back stop at each pole start with 1 big boy and go up 1 at each pole.
MARY:
ANNOUNCEMENTS: Lawn Care at Care center, 4th of July convergence,Bethel men’s shelter
COT: Prayers for marriages, kids home for summer, the struggles of being good dads and husbands.

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Left or right

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WARMUP: Quick SSH and cherry pickers.

THE THANG:
Ran to station 1

Picked either left or right
Either do exercise and advance, due exercise and go back, do exercise and go back to start.

MARY:
Too many to count but box cutters, protractor, merkins, and more

ANNOUNCEMENTS:
Read your newsletter

COT: Circle of trust

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Something different – BSTL

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WARMUP:

  • 10 Hillbilly Walkers,
  • 10 Imperial Walkers
  • 10 Strawberry pickers,
  • 10 Moroccan Nightclubs
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Run down to Dave Gibson – 25 Pushups
  • Run up to South State Bank – 25 Squats
  • Run across to Emory Lane around to the clubhouse – 50 LBCs
  • Run up Brayden Pkwy – 25 Jump Squats at the corner
  • Run across to Len Patterson Way – 10 Burpee’s by STL
  • Run down to South State Bank – 25 Side Lunges
  • Run down to the end of Dave Gibson – 24 Apollo Ono’s
  • Run over to the Flag – Salute and Pledge of Allegiance
  • Run to the track by the benches and tables – 25 dips
  • Run around to the other side of the track – 50 LBCs
  • Run back to the other end of the track and do 24 step ups each leg.

  • Run back to COT – 10 Up-Downs

MARY:
Flutters, American Hammers, and Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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Polka-Competition

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WARMUP:
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
10 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
CBear crawl along the parking lot with 5 shoulder taps every second line, lunge walk back
Bear crawl, 3 merkins every third line
Lunge walk back
Bear crawl, at every 4th line five burpee
Mosey to the track field
3v4 competition doing squats, big boy sit ups and flutters
2 times: 10 merkins run half a round, do 5 burpees nur half a round
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Playing With Dora and Rocks

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.

Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats

2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole

Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press

MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Improvisation Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG:
Cocaine bear crawl
Lunge walk
Burpee bear crawl
Lunge walk
Squat bear crawl

Running a round in front of the school. Doing 5 burpees at one of each round. At the other End stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins
MARY:
ANNOUNCEMENTS: Bethel Shelter, Tortoise and the hare, lawn mowing
COT:

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Webs, webs, webs

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WARMUP: windmills, arm circles, low slow squat
THE THANG: Mossy to big drop off loop
1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins and 40 shoulder taps.
Mossy half loop for another web: 1 squat-4 calf raise, progressive to 10 squats and 40 calf raise, feeling the burn on those calves.
Mossy to start of loop, full loop Indian run, everyone got to do it twice, walk/decompress for half the loop to school entrance find a wall, people’s chair, each pax did 5 Side straddle hops while everyone else is holding position.
Mossy to grassy area, find a comfy spot for next web. We had a visit from Captain Thor for abs web, 1 big boy- 4 American hammers progressive to 10 BB and 40 AH ( lots of grunting here) recover, mossy around small loop, back to grassy area for some broga. Apparently my brain was leaking here after counting so many reps..
MARY: broga
ANNOUNCEMENTS: bethel shelter, tortoise and hare, Manion, May 16th CSAUP
COT: stays in COT

TINSEL 🎄 OUT

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