Tag: Paint Can

Hulkamania Tribute Ruck

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WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins

THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST 
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press) 
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro 
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now

• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior

• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy

• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal

• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper

• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)

Also… manmakers & Curls (for those 24 inch pythons!)

MARY: Am Hammers, Pax-Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: held

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80 tv commercial: “C’mon everybody, Skip It!!!”

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Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings

First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)

Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint

Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys

Mary:
– leg lifts
– Flutters

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KB Mondays

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WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press

Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans

Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep

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Over the Hill and through the woods…twice

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WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times

MARY:
ANNOUNCEMENTS:
COT:

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February fun w/VQ and bear crawls

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WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.

Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it

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Four Corners of Fun at Golden Corral

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WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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Wally World

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WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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