Tag: Olaf

Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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Deconstructed Burpee Ladder

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each:
– SSH
– WM
– IW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.

Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 3: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 4: 4 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

Everyone got 2 full completions of this, and completed another full ascension. Some started on another descension and completed that too. Overall everyone, except me, got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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Rabbits

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WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14

The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:

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Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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Squatch Pond

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WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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