Walmart Route
WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat
Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station
3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close
WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill
THE THANG: Dora – 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was merkin/o/h clap and 2nd was big boy / American Hammer.
Mosey back to COT for a last minute stretch.
Thanks Peach Stand for the call to lead.
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:
Too much running???
Light jog with shuffles and karaoke
SSH, Windmills, MNC’s, Cherry Pickers
Mosey to top parking lot
4 corners – 15/10/5. Merkins/Big Boys/Squats/Flutters.
Jack Webb Workout – 1 merken 4 Arm Extensions all the way to 40 arm extensions.
7’s at the hill. 1 squat 6 burpees.
Indigenous run back to cot with 6 doing 3 LBC’s
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers
Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Excellent work by all!