Tag: Headspin

Knock out for fun

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WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:

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Loredo

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Mosey to car loop in front of school. Warm up by taking a lap (1/4 mile) and doing 20 SSHs. Repeat. Main thing is Loredo WOD.
6 rounds of: 24 squats, 24 merkins, 24 lunges, run a lap. Finished all 6 rounds with a little extra time so mosey over to benches. 20 step ups, 20 dips, 20 decline merkins, and 20 butt touch squats. Mosey back to cars for about 2 minutes of abs. Thx for the opportunity <@U0106CCEJ6L>

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Deck O’Pain

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WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching
THE THANG: We had a DeckO’Pain
HEARTS – MERKINS
DIAMONDS-SSH
SPADE-CDD
CLUBS-BIG BOYS
JOKER-BURPEES
After the Deck we traveled over to the pullup bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL

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4 Corners & More

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WARMUP:
Motivator
Imperial Walkers
Stretchy Things

THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.

Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)

MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter

COT: Praises were made!

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Football Field Follies

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WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners
THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line and nur back to the goalie.
10 Yard line 10 Burpees
20 yard line 20 Mt Climbers
30 yard line 30 Merkins
40 yard line 40 LBC’s
50 yard line 50 SSH
40 yard line 40 LBC’s
30 yard line 30 Merkins
20 yard line 20 Mt Climbers
10 yard line 10 Burpees
Rinse and repeated

MARY: No Mary
ANNOUNCEMENTS: Break the dam 10k
COT: Prayers amd Praises

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Wet and Sweaty

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WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.

THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee

Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run

20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.

PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:

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Q-Fusion

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A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start

Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.

Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb

Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys

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V Day – showed lotta love to all the major muscles

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WARMUP: yep, lots
THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s
MARY: no time
ANNOUNCEMENTS: FNG drive
COT:

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Noterate

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WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots

6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear

6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk

(There were kids here. I had to 6-7 them)

Head to the football field.
Some running 100 yards at a time

1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway

https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.

MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.

Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome

Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.

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