Tag: Pauly D

Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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It’s a New Day….Woooo!

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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:

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Smoke Out the Gophers…

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WARMUP: WARM-UP (10 minutes)

Activation Circuit (4 minutes – 40 seconds each)

1. Low Slow Squats (focus on depth and control)
a. 1-2-3-1, 1-2-3-2 – 10X
1. Push-up to Downward Dog (shoulder activation)
2. Pickle Pointers with Pause (2-second hold at top)
3. Plank with Shoulder Taps
a. 1-2-3-1, 1-2-3-2 – 10X

Dynamic Movement Prep (6 minutes)

• SSH (wake up the nervous system)
o 1-2-3-1, 1-2-3-2 – 10X
• Arm Circles: 10 forward, 10 backward each arm
• Leg Swings: 10 front-to-back, each leg
• Torso Twists: 15 each side (extra for spine mobility)

WARM-UP – PART II

LINE UP

• Walking High Knees: 30 steps
• Butt Kickers: 30 steps
• Bear Crawl forward 10 steps
• Crawl Bear backward 10 steps
• Walking Lunges: 12 each leg (slower, deeper)
• Low Slow Squats (focus on depth and control) 15 reps (slow and controlled)

THE THANG:

WITH SANDBAGS – ROUND I
5 MM. JOG to end of parking lot-> 10 SQUATS
LUNGES back to start – 5 MM
OH Toss to EOPL 10 SQUATS
Jog back to start 5 MM

1 minute rest

WITH SANDBAGS – ROUND II
10 Seal jacks Rifle Carry to EOPL 10 Merkins
Lunges back to start 10 Seal jacks
Jog to EOPL – 5 Merkins
Walking OH press back to start – 10 Seal Jacks

STAIRS WITH SANDBAGS
2 rounds of bleachers then walk to COT

MARY: Had heat stroke. Didn’t show.
ANNOUNCEMENTS: Bethel Men’s Shelter, Independence Day convergence, Sweaty Barry
COT: prayers and praises for Luka, Matteo, <@U08NJ8FF1PF> 1st child is coming soon!!, <@U011KKZ17U6> 14th anniversary

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Cards with Dora

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WARMUP: SSH, cherry pickers, Moroccan night clubs
THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers

Card game:
Round 1:
:diamonds:- dry docks
:hearts:- Merkins
:spades:- Superman’s
:clubs:- shoulder taps

Round 2:
:diamonds:- squats
:hearts:- ssh
:spades:- calf raises
:clubs:- imperial walker

MARY: Freddie mercury, American hammers, heel taps, big boys, dying cockroach
ANNOUNCEMENTS: newsletter, convergence
COT: prayers for Paul D becoming a father, prayers for travel

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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Goose got loose

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WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat,
THE THANG:Circuit 1: Bear Crawl Burner (10 minutes)

Perform 3 rounds, or AMRAP in 10 min:
• Bear Crawl Forward 20 yards, then reverse crawl back
• 15 Merkins (modify: incline or on knees if needed)
• 20 Big Boy Sit-ups
• 10 Jump Squats (scale: regular air squats)

Recovery Option: Walk a lap or 30 sec plank hold between rounds.

⸻

? 3. Circuit 2: Step-Up Strength Set (10 minutes)

Find a sturdy surface (bench, wall ledge, curb, or low bleacher). Do 3 rounds:
• 20 Step-Ups (10 each leg)
• 15 Bulgarian Split Squats (use same surface, 8 each leg)
• 20 LBCs
• 10 Burpees (scale: 5 if needed)

Note: Step-up pace can be moderate to preserve legs for later.

⸻

? 4. Circuit 3: Full Body AMRAP (10 minutes)

As Many Rounds As Possible in 10 minutes:
• 10 HR Merkins
• 15 Air Squats
• 20 Mountain Climbers (R+L = 1)
• 15 Lunges (total)
• 30 sec plank hold

Goal: Consistent pace, emphasize form.

⸻

? 5. Cooldown Yoga Flow (7 minutes)

Guided Flow:
1. Downward Dog – 30 sec
2. Step to Forward Fold – 20 sec
3. Slow Roll Up to Mountain Pose
4. Warrior I (R) – 30 sec
5. Warrior II (R) – 30 sec
6. Flow to Plank → Cobra → Downward Dog
7. Warrior I (L) – 30 sec
8. Warrior II (L) – 30 sec
MARY:
ANNOUNCEMENTS:
COT:

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Rose Infested Snake Pit

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WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers
THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian Deadlifts (1 or 2 leg), OH Press
MARY: You know I timed it perfect
ANNOUNCEMENTS:
COT: Pauly D in the home stretch. Being a dad can be tough.

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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