WARMUP: Little of this, little of that
THE THANG: Coffey and a modified Maltz (look it up)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
20x SSH IC
10x Windmills IC
THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.
Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.
Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats
Simple and highly effective
MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s
ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up
COT:
Prayers for healing and jobs and marriages lifted
WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure đ¨
MARY:
Leg lifts
Bicycles
Ankle touches
ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard
Performed 8 blocker goals exercise while moving across parking lot. Perform a std exercise while listening to instructions on what goes in each box. Mosey across parking lot to other parking spot where performed different exercise while listening to instructions of what goes in the next box. 8 boxes total.
1. Concentrica,
2. 3rdF goals,
3. Relationships needing more investment.
4. 1stF fitness goals for the year and for the first 13 weeks.
5. Jester.
6. Investment in self improvement
7. Date night. Who do I need to be intentional with.
8. What is my D2X or advice I would tell my younger self.
If you want to discuss further I’m more than happy to help you fill your 8 blocker out. Let me know when you’re available.
Stay Frosty my Friends.
Olaf
WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for
WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30âexercise1 & 30â exercise2 then 30â rest â 6 exercise sets at the pull-up bars with cindysâ 2 rounds
tabata 30âexercise1 & 30â exercise2 then rest 30â – 3 exercise sets in the endzone â 2 rounds
MARY: reaching pickle pointers were the crowd favorite
COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. Thereâs always next year.
Varisty
Did a mosey run and then over at pull up bars: Did 5 pullups, 5 knees to chest, repeat.
Then for the main event:
Did the F3 workout deck. Count and exercise is on the cards.
Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurleyâs
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.
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