Tag: Minuteman

A stroll around the park

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WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.

THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.

Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps

Switch after each exercise.

Mosey to hill to for a Dora of the board in reverse order.

One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.

Switch after each exercise. We made it half way through the board in reverse.

MARY:
Flutters, LBCs, etc for a few minutes

ANNOUNCEMENTS: Bethel, overnight ruc

COT: prayers for family member’s health

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Islands of Adventure!

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WARMUP:
Start at flag and mosey around a bit heading towards parking lot behind Panera
Windmills
Imperial Walkers
Hillbilly Walkers
5 Worst Merkins Ever OYO

THE THANG:
Island Adventure #1 (~15 parking spaces):
Half Wilt Chamberlains
Line up at island, do 50 LBCs
Run to the next island (100 feet away) and do 50 squats
Return to the first island, do 50 flutters (count one leg)
Lunge walk to next island

Island Adventure #2 (~10 parking spaces):
25 Overhead Claps
Cocaine Bear Crawl to other island
25 Shoulder Presses
Cocaine Crawl Bear or CBC or standard bear crawl or lunge back to start

Island Adventure #3:
Railroad Tracks to middle of parking lot
Spacing = 2 parking spaces
Hurdling optional; low planking required

Repeat Half Wilt Chamberlain

Railroad Tracks to end of parking lot

Fibonacci HIIT stations on the way back to flag
5 merkins
8 shoulder taps
13 jump squats

MARY: yes, indeedy
ANNOUNCEMENTS: Bethel, 1st-F events, Cannoli
COT: cancer sucks, job eliminations, ripples

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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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Can’t Run, Can’t Hide

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WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today.
THE THANG:
Part I at the amphitheater involved pax partnering up for an exercise, with partner 1 doing exercise while partner 2 bear crawls to stone benches and crawl bears back. Flapjack. Then onto exercise two. 8 rounds total.

Mosey to firepit

Part II involved all pax doing a core or plank related exercise while 1 pax side lunged along railing of pond and back. Swap and continue until for 8 rounds total.

Mosey to back of Panera parking lot

Part III involved 3 rounds of a leg exercise followed by a Nur to the next island and a mosey back to the starting island

Mosey home

MARY: Super G closed us out with two exercises as his trial run for a future VQ — nice work!

ANNOUNCEMENTS: Mini Jaeger on Saturday

COT: yes, as always, consistent with Core Principle #5

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Sweet Baby Jesus

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The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today.
WARMUP: SSH, IW, HBW, squat, windmill
THE THANG: Run to Church of Nazarene on Harris Street.
Partner up for Dora. 100 merkins, 200 squat, 300 LBC. Partner runs around building.

Keep partners. Wheel barrow up and down stairs.

Squat up stairs. Bear crawl up and down stairs

Native American Run back to COT
MARY: Round Robin: flutter, ABC, box cutter, American Hammers
ANNOUNCEMENTS: May 16th: Conoli Run. Also Ruck challenge.
COT: U-Haul and his family were on everyone’s mind today. The Pax honored him by telling stories and having fond remembrances. Lifting up marriages and family.

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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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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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