Tag: Headspin

The Grizzly

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WARMUP:
Parking Lot Mosey – Warmup at Stop sign
1. 20 SSH IC
2. 10 Windmill IC
Parking Lot Mosey – Warmup at COT
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
THE THANG:
Mosey to Field / Track
Buy-In: 10 Burpees
1. Bear Crawl to 20y – 25 Merkins
2. Bear Crawl to 40y – 25 Flutters (SC)
3. Bear Crawl to 40y – 25 LBC’s
4. Bear Crawl to 20y – 25 Plank Jack (SC)
5. Bear Crawl to EZ – 40 Squats
Rinse & Repeat to other EZ
400m Indian Run
Bleachers
1. 20 Dips
2. Run length of bleachers
3. Return up/down all stairs
4. 20 Dips
Cash-Out: 10 Burpees
MARY: Flutters, Big Boy Situps, Freddie Mercurys, Peter Parker
ANNOUNCEMENTS: RYN, Christmas Party, Bethel Serve
COT: Prayers & Praises

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Thirty Twenty Ten

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Total of six pax for an awesome morning of wind and rain. I had to lash the flag to a light pole as anything else would have resulted in “flag down!”
Count was three for bootcamp and three for IPC make-up.
Bootcampers had 1980’s tunes going and did the below.
Brief warmup: SSH, windmills, stretches.
Thang: 30-20-10
Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Run a loop (we used the bus loop). Then proceed to the next pair of exercises. One exercise of each pair used a cinder block. The exercise pairs were:
Curls (w/ cindy) – Crunches
–run loop–
KB Swings – Flutters (count only right leg)
–run loop–
Merkins – goblet squat
–run loop–
OH Press – Pickle pointers
–run loop–
Chest press – big boy sit ups
–run loop–
Side bends – leg raises
–run loop—
Curls (w/ cindy) – Crunches
Fini
COT
30-20-10 because (in my mind/experience) 30 is the limit to executing with good form. I tend to get sloppy after that. The get down and get up aspect between exercises adds something.

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Four Corner Fest

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IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog
mosey

Four corners
CDD 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
CDD 15 IC
Right at Monroe white
CDD 10 IC
Right on confederate
CDD 5 IC

Shoulder taps 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
Shoulder taps 15 IC
Right at Monroe white
Shoulder taps 10 IC
Right on confederate
Shoulder taps 5 IC

Low slow squat 20 IC
Up main – al gore at each corner for 6
Right at Tom hall
Ls Squat 15 IC
Right at Monroe white
Ls squat 10 IC
Right on confederate
Ls squat 5 IC

Monkey humper 10 IC
Up main – al gore at each corner for 6
Right at Tom hall
MH 10 IC
Right at Monroe white
MH 10 IC
Right on confederate
MH 10 IC

Mosey to COT. Stretching and LBC to 6

Making these editable is a dangerous proposition that <@UGU3XR5RP> should look into before <@U5CVD8D7V> really causes problems.

It’s ok, nobody reads them anyway.

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75mins, a little complexity, a lot of effort

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The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider:
– Split the group if needed.
– Predetermine a good distance for the Mode of Transportation (M.O.T.) and ensure it’s clearly articulated.
– Keep repeating the “Thang” section until every PAX completes 1 time on the M.O.T.
– Give example of the exercise before that “Thang” section, not all examples in the beginning.
– Open to other feedback
WARMUP:
THE THANG: See image.
MARY:
ANNOUNCEMENTS: Newsletter content.
COT: 5th Core Principle

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Dick Webb, AB Board of Pain, and Lifting Heavy Things

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Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area.

WARMUP: Stayed in the COT area for warmups.
SSHx25IC, WMsx7IC, IWsx10IC, CPsx10IC, HBWsx10IC, MNCx10IC. Completed the warmup by moseying from COT to the playground at WEP.

THE THANG:
Thang #1: Asked the PAX to find a spot where they can perform pullups ( or modify ) and merkins. DICK WEBB – 1st exercise 1-10 – Pullups, 2nd exercise 4-40 – Merkins. Totals = 55 Pullups & 220 Merkins, arms were smoked.

Thang #2: There is small parking lot at the top of the hill. This was our lifting area. Weinkie in this area is written below:
Sandbag = 5 ManMakers
Cindy = 5 Thrusters
2 – 35lb Dumbells = 5 Squat/Curl/OHPress
SlamBall = 5 OH Slams
20lb Rope & 50lb Sandbag pull = pull for 20 yards around the cones set-up in the area.

At the bottom of the hill heading down to the COT parking lot there was an AB BOP – See below:
100 – LBCs
90 – Flutters
80 – Penguin Touches
70 – Freddy Mercurys
60 – Reverse Crunches
50 – Mountain Climbers
40 – Big Boy Situps
30 – Straight Lower Leg Lifts
20 – American Hammers
10 – V-Sits

The routine was simple. Starting at the bottom of the hill complete the 1st exercise on the AB BOP. NUR to the top of the hill and enter into the lifting area. Grab a heavy thing and perform the described exercise ( asked the PAX to rotate which heavy things they lifted each turn ). Run back down to the bottom of the hill and perform the next exercise on the AB BOP. Rinse and repeat until complete.

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STKnow!

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