Holbrook and back, speedsters added on briarwood circle
WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field
PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K
COT: Welcome FNG Chum!
Disclaimer Given
WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker
THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and Repeat
LBC
SQUATS
MERKINS
AMERICAN HAMMERS
DONKEY KICKS
CAROLINA DRY DOCKS
CALF RAISES
OVER HEAD CLAP
BOMB JACK
FLUTTER KICKS
MOUNTAIN CLIMBERS
MOROCCAN NIGHT CLUBS
X4 Circuits and Laps
MARY: she couldn’t be found
ANNOUNCEMENTS: trash pickups, convergence, jeager, read da news letters
COT: Always Stays in COT
YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it.
WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers.
THE THANG:
Used the big large box already in parking lot to my advantage.
4 corners to keep us loose.
Sprint down to 1st corner, 20 Merkins
Side shuffle across to 2nd corner, 20 Diamond Merkins
Nur to 3rd corner 20 Blast Off aka Mike Tyson Merkins
Side shuffle to start/4th corner for 10 right side merkins and 10 left side merkins.
Line up on the line.
Bear crawl 10 yards, 10 burpees, burpee broad jump back.
Bear crawl 20 yards, 8 burpees, BBJ back.
BC 30 yards, 6 burpees, BBJ back.
BC 40 yards, 4 burpees, BBJ back.
BC 50 yards, 2 burpees, BBJ back.
Circle up for my closing minutes with a Circle of Hate. One pax bear crawls to the light post and back while calling and exercise for the pax to complete. Olaf called Burpees, Suplex called ABC ab work & Boomer called Box Cutters and time was called.
Then Olaf led us in a great 3rd F discussion, that’s right!
MARY: Never laid eyes on her.
ANNOUNCEMENTS:
– Rooster this Saturday.
– QvQ.
– Fort Convergence
– Read them newsletters
COT: Prayers & praises and Olaf closed us out.
I appreciate Suplex and the cross regional work he is inspiring. Wish more from both would hop on as we are logistically so close. I really enjoyed the time together and the opportunity to BD Bandcamp, a win win across the board!
WARMUP: run of parking lot, SSH, Moroccan NC, baby arm circles, windmills, cherry pickers
THE THANG: partner beat down
MARY: 40 KBS OYO
ANNOUNCEMENTS: Read your newsletter
COT: prayers and praises from all
WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the usual
THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…)
Happy- feel free to edit this…
MARY: some w Cindy yes
ANNOUNCEMENTS: newsletter
COT: 30 min- executed by Bass on topic of Surrender
WARMUP:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer
– Plank (remain in plank, then put right arm then left arm in air)
SOUNDTRACK: See Amazon playlist: “Post Super Bowl American Jackal” This playlist had various songs relating to Philadelphia, Eagles, as well as just general winning.
THE THANG:
Part 1:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2:
Complete the first exercise on the active list. Then do the first static hold exercise. Run lap with a 10 pace bear crawl to start. Repeat with the second exercises on each list. When you hit the end of each list, repeat.
Active List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 LBC
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Flutters
20 Bench Dips
20 Lunges
Static Hold Exercises:
30 Second Plank
30 Second Hold Squat
30 Second Forearm Plank
30 Second Bench Dip Hold
MARY: n/a
ANNOUNCEMENTS: Various.
COT: Commission to go out and be leaders this week.
After warming up we dove into twelve days of Christmas… wait Valentines!
1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees
Most got their sweat on. Thanks for coming out and letting me lead.
The Thrill is gone.
WARMUP: merkins. Squats. Swings. Snatches.
THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold.
Round one – 14 rounds of 10 Merkins and 10 swings partner planks until you switch.
Round two – each arm 12 rounds of 2 cleans, one press, 3 front squat. Partner farmer carry hold until you switch.
Round three – each arm 10 rounds of 3 bent row with 2 up right. Partner over head hold until you switch.
Round four – each arm 8 rounds of 3 snatch with one press. Partner front squat hold until you switch.
MARY: mechanical drop set on chest with plyo pushup to regular pushup to single arm chest press to both arm press. Mechanical drop set of bent row to Superman’s.
ANNOUNCEMENTS: some
COT: thankful to be out there.