Tag: Mater

Cones & Such

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WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot

THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.

Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.

Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges

Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.

MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.

ANNOUNCEMENTS: Yes, sir.

COT: Is the 5th Core Principle

Thanks for the call, Masterpiece. 👁️

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Kingsley loop bigger than what I expected

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WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Bobby madness

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Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches.
Run
Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs. Then each pax does 10 knees to chest, while others do flutters.
Run
Thang 2: bench work: step ups, dips, butt-touch squats, derkins, calf raises
run
Thang 3: leg lift DORA. Do collectively 100 leg lifts, partner runs 250 feet and back.
Run
Thang 4: march madness: at b-ball court: start at baseline, do 10 bobby hurleys, go to half court and do 20 bobby hurleys, go to far baseline and do 30 bobby hurleys.
Run a short loop
Thang 5: EMOM: do exercise to the count shown, if done within the minute=get to rest.
30 squats; 20 merkins; 40 mtn climbers; 20 big boys; 10 burpees. Run a short loop.
35 jump squats; 25 dry docks; 20 bobby hurleys; 30 amer hammers; 10 burpees. Run a short loop.
Thang 6: music routine: do a push up at every ‘sexy’…song is “I’m too sexy” (Right Said Fred).
Thang 7: slam ball toss: pax on their six in a tight circle; one with the ball: do a sit up and then toss to another pax; repeat and get to two, three, four sit ups before the toss.
Thang 8: Airbornes.
Fini.

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Loaded sink

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WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins
THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some manmakers/burpees were mixed in at the end.
MARY: Yes
ANNOUNCEMENTS: Take your chickens to poppins
COT: Prayers and praises

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Pre Jaeger WO

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WARMUP: Jog loop round Runde reconvene at bball court for the usual.
THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5.
Coupon circuits with curls, swings, man makers and lunges.
NA run w 2 burpees round Runde.
MARY: Abb work
ANNOUNCEMENTS: newsletter
COT: yes

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Super G likes burpees I guess

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WARMUP: SSH, merkins, windmills, low slow squat
THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew.
– 20 merkins, 20 squats, 20 shoulder taps
– Next stop was: 20 lunges, 20 hammers, 20 calf raises…and 15 of the above exercises
– Next stop was: 20 CDD, 20 plank jacks, 20 seal jacks…15 of #2 and 10 of #1.
– Next stop was 20 dips, 20 flutters, 20 overhead claps…15 of the above only
– A few more random stops with the above mixed in
MARY: about 3 exercises here
ANNOUNCEMENTS: csaups and your newsletter
COT: Janick’s and Uhaul prayers, family sicknesses and letting go of our controls

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Laying Logs and Yanking Yogi

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WARMUP: Ruck if you got it
THE THANG: Grab a log- Walk around school
3 sets- One team carries the log and the other does an exercise
Sets- Curls, Ruck Swing and Squats
Take log back
Catch me if you can with one pax doing 3 burpees then chasing down his partner doing farmers carry.
Head to soccer field. 50 yard Yogi Pull
50 yard overhead carry.
Back to COT
MARY: No Time
ANNOUNCEMENTS: Yes
COT: Yes

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