Tag: Pauly D

Straight Horseshoe

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WARMUP: run
THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building
MARY: yeah
ANNOUNCEMENTS: convergence
COT:

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Abs4America

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WARMUP: 10 SSH / Pogo Hops
THE THANG: Mosey to track at FCMS
.5 Mile warmup
3 minute high plank
200 toe taps
100 big boys
1 minute side plank pulse each side
1 minute flutter
Missed back
MARY: No time
ANNOUNCEMENTS: newsletter
COT: families

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1775 & Captain Thor

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WARMUP: Plank, Best Damn Stretch, Windmill, SSH
THE THANG:
1775

  • 17 burpees
  • 75 squats
  • take a lap

for three rounds

Captain Thor

  • 1:4 Big Boys: American Hammer
  • 1 Pike Plank

add 1 each round
eg round 2- 2:8 Big Boys: Hammer 2 Pike Plank
round 3- 3:12 and 3
so on

AMRAP

MARY: She called; we answered with an around the horn PAX called exercise
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for marriage, family, and the pax

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Some 🐂 💩

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WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:

Some 🐂 💩

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I want you to think of me for days

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WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.

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My AO (and region) VQ

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

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Tour de Campus

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Warmup (in cadence)
Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank
Tour of Campus

  • Stop at locations:
  • 10 Merkins
  • 20 Squat
  • 30 Calf Raise
  • 40 LBC
  • Stop at Baseball Stadium
  • Throw the ball 20 times (10 each partner).  Then do 2 burpees.  Add a burpee for any drop that occurred.
  • Stop at the Bus Dropoff
  • Bear Crawl Upstairs
  • Long Plank
  • Stop at Cindy Shack:
  • 10 Overhead Press
  • 20 Curls
  • 30 Chest Press (laying on back)
  • 40 Squat
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Drop the Hammer

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WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field

Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6

Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH

FNG led us back

MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak

Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina

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