Tag: Headspin

Tax Day Cometh

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WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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Very creative

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WARMUP: nah, we pledged the flag
THE THANG: ran to FMHS and back with 2 exercises at the stops below – exercises were 10 merkins, 10 big boys.

  • John’s gas station at the top of Massey
  • Little baby Jesus church
  • Park at the bottom of the hill
  • Light at the top of Harris
  • At the pull up bars
  • Split the group for 10 pull ups – one group ran down to the light at the school entrance, one group did a lap around the back parking lot – then each group swapped and ran the route and did the pull ups
  • Back to the bottom of Harris
  • To the top of Harris at Aubrey
  • To the parking lot at pike

Finished up with down the hill at Massey, then up at 90%
MARY: nope
ANNOUNCEMENTS: csaups and newsletter
COT: uhaul, kids growing up, Harry Carey’s wife’s bday!

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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Very creative

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WARMUP: nah, we pledged the flag
THE THANG: ran to FMHS and back with 2 exercises at the stops below – exercises were 10 merkins, 10 big boys.

  • John’s gas station at the top of Massey
  • Little baby Jesus church
  • Park at the bottom of the hill
  • Light at the top of Harris
  • At the pull up bars
  • Split the group for 10 pull ups – one group ran down to the light at the school entrance, one group did a lap around the back parking lot – then each group swapped and ran the route and did the pull ups
  • Back to the bottom of Harris
  • To the top of Harris at Aubrey
  • To the parking lot at pike

Finished up with down the hill at Massey, then up at 90%
MARY: nope
ANNOUNCEMENTS: csaups and newsletter
COT: uhaul, kids growing up, Harry Carey’s wife’s bday!

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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2026.11 Ring of Fire

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Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.

As many rounds as possible.

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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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