Tag: Liberty Bibberty

Spicy Prep Work for the Tortoise&Hare

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WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Tol much running

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Too much running???

Light jog with shuffles and karaoke
SSH, Windmills, MNC’s, Cherry Pickers

Mosey to top parking lot

4 corners – 15/10/5. Merkins/Big Boys/Squats/Flutters.

Jack Webb Workout – 1 merken 4 Arm Extensions all the way to 40 arm extensions.

7’s at the hill. 1 squat 6 burpees.

Indigenous run back to cot with 6 doing 3 LBC’s

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Gut Buster

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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Gut Buster

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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When the date meets burpees: 8/7 = 87!

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WARMUP:
– SSH / IW / WM
THE THANG:
– rollercoaster up the hill with 5 stops, increasing rep count per stop: 10 / 20 / 30 / 40 / 50
– exercises: squats / MC / LBC / AH
– every 5 min: 1min rest = 10 burpees!
– some extra burpees along the way
MARY:
– final 7x burpees in cadence before COT
ANNOUNCEMENTS:
– sign up for final summer-CSAUP and read your newsletter!
COT:
– was held

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Hit The Links

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WARMUP: Cherry Picker, Moroccan Night Club, Mosey to Tee Box
THE THANG: At hole one: 18 Big Boy IC, Lunge walk to Two
Two: 18 Hello Dolly IC, Left Karaoke to Three
Three: 18 Mountain Climber IC, Bear Crawl to Four
Four: 18 Merkin IC, Right Karaoke to Five
Five: 18 Freddie Mercury IC, Nur to Six
Six: 18 SSH IC, Left Shuffle to Seven
Seven: 18 Plank Jack IC, Right Shuffle to Eight
Eight: 18 Flutter Kick IC, Lunge Walk to Nine
Nine: 18 Monkey Humper IC, Walk to Ten
Ten: 18 Big Boy OYO, Lunge Walk to Eleven
Eleven: 18 Hello Dolly IC, Left Karaoke to Twelve
Twelve: 18 Mountain Climber IC, Right Karaoke to Thirteen
Thirteen: 18 Calf Raise IC, Bear Crawl to Fourteen
Fourteen: 18 Freddie Mercury IC, Left Shuffle to Fifteen
Fifteen: 18 SSH IC, Right Shuffle to Sixteen
Sixteen: 18 Plank Jack IC, Nur to Seventeen
Seventeen: 18 Flutter Kick IC, Lunge Walk to Eighteen
Eighteen: 18 Monkey Humper IC, End at COT
Four Burpees at each hole for a total of 72
MARY: 18 LBC IC
ANNOUNCEMENTS: Newsletter
COT: Welcome Cosmo!

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