Tag: Kaiser

3 headed SL

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WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.

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How long Duck got his name and why did the song get dropped?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: 10 exercises starting at ten reps each and increasing by ten reps per set until we hit 50 reps. I manmaker and mosey down the hill and back between each set. OH press, curls, deadlift, bent over rows, front raise, swings, chest press, Merkin, mt climber, shoulder tap
MARY:
ANNOUNCEMENTS: golf tournament and read your newsletter
COT:

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10×10

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WARMUP:
Jog, some of the warm-up standards. Then run to base of the hill leading down to Springfield Elementary.

THE THANG:
10 exercises, 10 reps each (4 count). Pax do first exercise then run to top of hill and do one burpee. Round 2, do first and second exercise, then run and do 2 burpees. Round 3, do first, second and third, then run and do 3 burpees. Exercises listed below.

1. 10 Mountain Climbers
2. 10 Squats
3. 10 Shoulder taps
4. 10 Seal Jacks
5. 10 Hello Dollys
6. 10 Plank Jacks
7. 10 Bomb Jacks
8. 10 Merkins
9. 10 LBCs
10. 10 Burpees

MARY:
Around the horn for each pack to do some ab work.

Thanks for the opportunity to serve, Kaiser!

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Block Fest

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Warm-up with lap around the parking lot. Grabbed a cinder block with exercises at each island. Lunges, overhead carry, and murder bunnies were the modes of transportation. Worked hard, Great fellowship.

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Full Maltz

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WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz
THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees to chest 7) 50 lbcs 8) Run 400 M – then repeat a 2nd round
MARY: flutters, pickle pointers, hello dolly, v ups
ANNOUNCEMENTS: fireside fellowship upcoming 2nd F event
COT: marriages, kids, patience

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Smoked Briskets

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WARMUP: windmills, cherry pickers, hillbilly walkers
THE THANG: 100 yard sprints 6x, bar work, toe lifts, knee lifts, side crunches to failure 3x,
Wall work: crunches, penguins, toe touches till failure 3x
Block work: overhead press, curl, triceps. Till failure 3x
Bar work: pull ups, chin ups, sides till failure 3x.
MARY: none
ANNOUNCEMENTS: read news letter
COT:

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The “BERT”

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WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs.
THE THANG:
The “BERT”. :fire: :hot_face:
• 50 Burpees
• 400 meter run
• 100 Merkins
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 200 Squats
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 100 Merkins
• 400 meter run
• 50 Burpees

MARY: None
ANNOUNCEMENTS: 4th Convergence, Bethal Men’s, (running short on some supplies so reach out to Cake Boss if you can contribute) Splinter has an upcoming open house @ his new office. (Signature Beer Provided)
COT:

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