Tag: Hominy

Cinder blocks and street lights

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WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

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Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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National Friends Day Ladder Beatdown

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WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.

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Circle with sandbag run

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WARMUP:

  1. Side Straddle Hop
  2. Moroccan night club
  3. Wind Mill
  4. Imperial walker
  5. Cherry picker

THE THANG:

  1. Circle of exercise with sandbag run
  1. Gorilla Rows
  2. Man Makers
  3. Goblet Squats
  4. Flutter Kicks with Press
  5. KB Snatch
  6. KB Goblet Cossack Squat
  7. KB Chest Press
  8. American Hammers
  9. Deadlift
  10. KB overhead squat
  11. Swings
  12. Kneeling KB Chop
  13. Run with sandbag
  1. Dora
  1. 100 Sit-ups with press
  2. 200 a round the world with curl
  3. 300 Halo with triceps curl

MARY:
ANNOUNCEMENTS:

  1. Stuff the bus
  2. Bethel Men's Shelter
  3. BRR

COT:

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Sherlock welcome ho(l)me(s)

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WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

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Random Workout

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Warmup.

Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise.
Merkins
Squat
Big boys
CDD
Lunge (10 on each side)
LBC
(We ran out of time. We didn’t do these exercises.)
Roof raise
Calf raise
Bicycles Freddy Mercury

Second 30 minutes
Talking about when things didn’t go your way.

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Getting swole at the Cockpit

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WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.

Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.

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Beach Workout

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Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank).

Beach Workout

DORA
100 Merkins
150 Lunges
200 LBC

Set up Cindy station. Mosey across the parking lot to the cindyless exercise station.

Complete one cindyless exercise. 10 pace bear crawl. Mosey. Beach Cindy Exercise. Mosey back.

  • 20 Carolina Dry Docks
  • 20 Squats
  • 20 Big Boys
  • 20 Merkins
  • 20 Lunges (10 each side)
  • 20 American Hammers

Repeat this list as time requires.

Beach Cindy Exercises. Alternate between the following:

  • 20 Cindy Curls
  • 20 Skull Crushers (laying on back)

2nd 30 minutes. Topic: Sparing the Rod: Leave Right: Holding Kids Accountable.

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Suspicious F3 Behaviour Around Lowes!

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  • WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH.
  • THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The Cardio & Legs stacks were noticeably missing along with their mini flashlights. Lowes confiscated the items assuming the PAX was up to no good and will try to rob them F3 style! The Pax improvised with 2 remaining decks.

MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas

  • ANNOUNCEMENTS: La Gramma Sign Ups
  • COT: Family illnesses & issues.
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