Tag: Pauly D

Cinder blocks and street lights

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WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

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Sherlock welcome ho(l)me(s)

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WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

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Running

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WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT

MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise

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Push Through Complacency

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WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins.

THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other.

Bench Press, Dips

Cleans, Bent over Rows

Squats, Over head press

Started each new set of movements together and took a 10 count before starting.

Ended with a burnout set of cinder block Thrusters. Did as many as you could.

Moseyed back to the flag for ab work until the clock hit 6.

Today was about push through the hard stuff and pushing through the complacency of a workout, work, marriage, faith every aspect of life. But remembering to stop and take a breath to reset your mind before doing the hard things.

MARY:
ANNOUNCEMENTS: Print shop cookout on 7/21 for defend the father less. Read your newsletter.
COT: prayers for travel, family, work for The Pirate and his wife. And for Stagecoach becoming a dad.

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Arms, Abs, Legs repeat

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WARMUP:
THE THANG:
mosey to Cindy’s
15 curls
15 bent over rows
15 overhead press
1 man maker
X4
Mosey to drop off
25 lbc’s
Bear crawl up the hill
Crawl bear down the hill
X4
Mosey to tennis area
Use wall for
10 step ups with knee drive each leg
10 Romanian split squats each leg
10 box jumps
X3
MARY: Not today
ANNOUNCEMENTS: newsletter
COT: family matters

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The Norway Row and Stuff

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There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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Cockpit Circuits, wait, what?

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The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees

400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank

~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats

~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank

~800m Sprint down the hill then back up to the lot
A little bit of Mary.

MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.

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