Tag: Kermit

BLIMPS Loops

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WARMUP:
None

THE THANG:
Pax to run loops around Veteran’s Park (N. White to FMRX, around Clebourne to Main, Down Main back to Veteran’s Park).
4 stops along the way. First stop is 2 reps. Second is 4, then 6, then 8. Each loop is a different exercise:

Burpees
LBCs (4 count)
Imperial Walkers (4 count)
Merkins (4 count)
PlankJacks (4 count)
SSH (4 count)

Speedsters, rinse and repeat.

MARY:
Flutters and Freddies until the 6 came in.

Great work by all pax. Some did their own thing, but all were sweating it out this humid morning that teased us with a breeze every once in a while.

Thanks FunHouse for the opportunity to lead.

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Smokin Frat Party

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Take a lap

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WARMUP:
Mosey
SSH IC
Windmills IC
LSS IC
Imperial Walkers IC
Hillbilly Walkers IC
MNCs IC
Yoga

THE THANG:
Deck of Cards with Merkins, Squats, Big Boys and Plank Jax. Ran a few laps here and there to spice it up.

MARY: Nope, 6-count burpees. Thanks Poppins.

ANNOUNCEMENTS: Lots of CSAUPS on horizon. Pour Decisions this Thursday. Pints & Padres Cookout 7/23.

COT: Stays in COT.

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Sandbag shenanigans

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WARMUP:

Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:

Bring bags to outdoor amphitheater

Three rounds- ladder workout

5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins

MODE- Bear crawl up hill

5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level

MODE- Reverse crawl

Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys

MODE- Third round- lunge walk

Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.

Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes

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Circuit of Circuits

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WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises

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Life moves pretty fast

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DISCLAIMER: disclaimed
WARMUP: YHC Birthday Warm Up
– 6 Windmills IC
– 13 Hillbilly Walkers IC
– 19 MNCs IC
– 82 SSH IC
– Yoga
THE THANG:
Mosey over to the playground for Pyramid of Pain. First round reps of 2-10-10-10, followed by 4-20-20-20, then 6-30-30-30 and back down. Exercises were Pull-ups, LBCs, Merkins & Squats.

Moseyed over to the back entrance and did 6 burpees and 13 dips.

Moseyed to front of Elementary School and did 4-corners around the Loop. At each turn of the Loop, do the following:
– CDDs
– Calf Raises
– Big Boys
– Over Head Claps
First loop 10 reps, then 20 reps, then 30 reps.

MARY: Flutters, box cutters and reverse box cutters, American hammers.

ANNOUNCEMENTS: Hog and Coyote, Hangin with Stang

COT: Stays in COT

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Moderate sandbag workout

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WARMUP: moroccan night clubs, windmills, hill billi walkers, low slow squats, lap around the parking lot alternating toy soldiers and high knees
THE THANG: find a partner and grab a sandbag, toss the bag to the curb alternating with your partner, back to start, repeat bag tossing to the curb and back, take a lap with the bag on shoulders, pass bag to partner and take another lap.
Rinse and repeat 4 times, last bag tossing we switched to lateral toss.
MARY: broga and stretching, LBC’s for the last 2 minutes.
ANNOUNCEMENTS: hog and coyote
COT: stays in COT

Tinsel OUT…:christmas_tree:

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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