Tag: oldbay

Straight up (Pollo Hermano’s) Keister

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Musical Warmup: jog between songs… Note location of Deck of Cards

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = SSH
  2. Chorus: MNC w/ Calf Raises
  3. Instrumental solos: Cherry Pickers
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills 

Thang #1: Poker Hand of Pain

  1. Deck of cards on Qs Car hood
  2. Pax at far end of Lot… get into groups
  3. 1pax moseys to get 1 card, the rest of the group stays & exercises
  1. … card indicates next exercise, send next (different) pax up
  2. Repeat until 5 cards/group..
  3. Hold plank until all groups have 5…
  1. Poker bet
  1. 5 Burpees minimum ante / fold
  2. Betting can max out at 50 reps of … whatever

Thang #2: Chicken Wing 4 Corners: 
(We did not get to round four)
Mild Wings – eat a dozen!
Exercises:
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT to Medium → Mosey
Medium Wings – 9 Reps
Exercises:
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT to HOT→  Toy Soldiers
HOT Wings – 6 Reps
Exercises:
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT to THERMONUCLEAR→ Carioka
THERMONUCLEAR Wings – 3 Reps
Exercises:
Round 1: Bomb-Jacks
Round 2:Hello Ladies
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK

MARY: pax-called Ab-lab
ANNOUNCEMENTS: turkeys for Operation Love, other newsletter type items
COT: concerns voiced & prayers lifted

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Jacked Up 17

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WARMUP:
I came in hot from a pre-walk and there were a TON of pax waiting for a beatdown.
We did some moseying and exercises in cadence.
THE THANG:
10 Derkins/10 Dips (3 rounds)

3 rounds of the loop stopping at each end for exercises – 10 merkins, 10 big boys, 10 squats.
Total 60 reps each exercise.

Jacked Up Webb part 1
Burpees-1, shoulder taps-4
Burpees-2, shoulder taps-8,
Went to 4.

Mosey to lot behind Panera.

Partner work – 1 run, 1 does jacks,
Seal jacks, plank jacks, bomb jacks- 3 rounds.

Partner work – 1 run, 1 does burpees, (rock/paper/scissors) winner run, don’t win=burpees.

Circled Up
Jacked up Webb part 2 – 5 to 8.

Short mosey
Bear crawl between islands

Mosey to COT
Jacked up Webb finale 9-10.

MARY: Didn’t see her.
ANNOUNCEMENTS: All of them.
COT: The 16 celebrity PAX made today special! 45 minutes of suffering and JOY! So grateful to have this thing we do and to be among these men.

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Body Destroyer Training

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WARMUP:
Mosey
Lunge walk
Mosey
At bench- Irkins, step ups, night clubs, dips 2-3 rounds
THE THANG:
Mosey to playground
3 rounds of suicides
Partner work
Swing crunches/dips
Swing crunches/pull ups
Lap around playground/LBCs
Mosey to light polls
Partner bear crawls to light while Partner does squats
4 light poles
Mosey to bridge
Partner doing dips what partner runs across bridge and back
Flip flop

MARY:
Mosey to front of school
Body destroyers
Weezy Jefferson’s
Freddy Mercurys
Dying cockroaches
ANNOUNCEMENTS:
Marine Corp Bday
Clave Boss 5k Christmas Eve
Thanksgiving convergence is a question
Tortoise 🐢 and Hare 12/5
COT:
Be a light to someone today

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Too Early In The Morning To Be Counting Cards

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WARMUP: Burpees, Moroccan Night ClubsPeter Parker’s, SSH, Windmills
THE THANG:
4 corners equipped with F3 cards. Bear Crawl, Indian Run, Lunge Walk in between the corners.
MARY: Freddie Mercurys, Leg Scissors
ANNOUNCEMENTS: BBBB, Bethel Men’s Shelter
COT: Prayers for @U5D544AAY ‘s recovery.

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Run Forrest, Run

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WARMUP:

Mosey to Massey Street parking lot.

The usual suspects:

20 Imperial Walkers
20 Hillbilly Walkers
20 SSH
15 Cherry Pickers
15 Moroccan Night Clubs

Bear crawl 30 (or so yards).

THE THANG:

Dora:

100 Merkins
200 Squats
100 Fluttahs

Run Massey Street Hill in between.

Mosey to PD parking lot at Ardrey Street. 20 Seal Jacks, 10 Merkins.

Indian Run to Harris Street, turn around, and back to COT area. Walk to field for a Jack Webb (1:4 – 10:40).

Mosey back to COT.

MARY: 20 LBC's, 15 Dying Cockroaches

ANNOUNCEMENTS:

Bethel slots filled but they are doubling in size for the winter; more need for men to serve food and fellowship.

Friday night's 2nd F event for those who partake in the Elixir of Life.

COT: Prayer requests and praises, close out prayer.

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HIIT Workout

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WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Light pole accumators…from Georgia?

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WARMUP:
Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise.

THE THANG:
8 light poles. One exercise per round. Each round we did the one exercise where the number of reps matched the light pole number (1, 2, 3, 4, >> 8 ). Moseyed between, and then all the way back from 8 to 1.

Exercises included merkins, Freddie Mercuries, shoulder taps, and other fan favs.

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Mall Cop Special 🚨

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WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill

Return to previous two spots for a rinse and repeat

Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals

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Bad Route

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WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.

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