Tag: Panhandle

Loops around Kinglsey

Leave a comment

WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag

MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:

TClap |
0

Light poles with motion sensors…AJ fancy

Leave a comment

WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs

After completing the list, we began moving back up the list, with decreasing burpees.

MARY: Flutters, Freddie Mercury, Protractor

ANNOUNCEMENTS: Announced
COT: Stays in COT

TClap |
0

Put a cap on it

Leave a comment

WARMUP: We warmed up, standard fashion.
SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers
THE THANG: 3 rounds, 1 min each
tempo squats, lunge, Al Gores
3 rounds, 1 min each
Slow merkins, shoulder taps, slow wide arm merkins
3 rounds, 1 min each
Superman pulls, Slow flutters, reverse snow angels,
Bear crawls,
Broga
MARY:
ANNOUNCEMENTS:
COT: Welcome back Mile High

TClap |
0

Introducing the Stork Press

Leave a comment

WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

TClap |
0

Slaughter Moderate Hug Fest

Leave a comment

WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT

Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.

TClap |
0

Pass the Praise and Take the Blame

Leave a comment

There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.

Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)

The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total

Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile

Mosey back to COT
– 10 Bombjacks at each light pole -70 total

Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)

Back to COT – 2.3 miles total

NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.

Aye!
IJ

TClap |
0

It’s a New Day….Woooo!

Leave a comment

WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

TClap |
0

The Biscuit

Leave a comment

WARMUP:
We did a head count (8) reviewed route, start running
THE THANG:
Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.
MARY:
ANNOUNCEMENTS:
Read Slack
COT:
prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

TClap |
0