Tag: Liberty Bibberty

4 corner fun

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WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching

THE THANG:

4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges

Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back

MARY:
Various an exercises

ANNOUNCEMENTS:
See newsletter

COT:
Prayer for families and work

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Sweep The Yard

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WARMUP: MNC, Windmills, Calf Raise, LSS
THE THANG:
Did 7’s on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers)
Ran up Springfield PKWY to the back entrance. At every light pole we did 3 merkins and 3 squats were we ran down to two pole and back one pole until we got to the end. ~ 15 poles

We went to the park benches and did 100 step ups in sets of 25 while the partner held in the plank position.

10 muscle-ups on the loading dock

25 dips on the park bench

Total mileage was 2+ miles
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry
COT: Closed in Prayer

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This is the workout that happened at slow burn today

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WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers
THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end points. Each time we hit one of those end points, we did merkins and mountain climbers, and each time we returned to start we did big bois and flutters

Rep count for each exercise was 5 the first time through, then 10, then 15 and we got part way into 20s when time expired.

I often wonder what the people sitting at the Tesla charging station think while they’re sitting there adjacent to our tom foolery. And if any of them haven’t returned because of us. In all honesty, being held captive to whatever madness is going on around you during your charging is 1% in the con column of any of my EV buying decisions. But I digress
MARY:
ANNOUNCEMENTS:
COT:

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2025.28 The Hive

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Thang:

1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings

2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)

3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.

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9 #ao-american-jackal for a circuit of Eastside pain.

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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Dad Bod Deluxe

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WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop

Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps

Station 2
– Merkin
– Plank jack
– Shoulder taps

Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:

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Burpees for 1

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WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga

THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run

Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges

Lunge/Toy Soldier to benches
Step ups for 2 minutes

Return to stage

MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch

ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza

COT:
Patience
Family
Health

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