Tag: Halfback (GB)

Curb Your Enthusiasm

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WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again

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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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