Tag: PETA

Large Investments only. Start with 100…

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WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups

Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run

Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees

As we could not get to burpees and ran out of time, One Burpee at 6 before CoT

ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends

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No one left behind… alive

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WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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Great Cameos @ Pain Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Upward pussy

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WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.

Next we busted out cindies and did a Dora with:

50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions

First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!

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Break in the storm

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WARMUP: 10 Each SSH, Cherry pickers, windmills, Moroccan Night Clubs
THE THANG: 11’s on the hill behind Harris Teeters Bomb Jacks and Burpees. Moseyed back to the parking and did 3 rounds of 4 corners. Big boys, LBC’s, Flutters, and American hammers.
MARY: 1 round
ANNOUNCEMENTS: Battle Bot leading 420 burpee’s on 4/20
COT:had to be there

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Got A Little Sandy

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WARMUP: Escort the sand bags to the field and run a lap around the field. SSH, Wind Mill, Tappy Taps
THE THANG: Bear crawl the width (or depth depending on how you look at it) of the field while performing 3 Carolina Dry Docks every 10 paces. Crawl Bear back to the start while performing the same CDD movement.
Sand Bag toss the width of the field and overhead carry back.
15 Bent Over Rows, 15 Curls, 15 Merkins
10 Bent Over Rows, 10 Curls, 10 Merkins
4 corners on the right half of the field:
Corner 1: 15 Overhead Press
Corner 2: 15 Overhead Press
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 Carolina Dry Docks
SSH x 25
Merkins x 15
SSH x 25
Merkins x 15

Mixed in a few other things…
Abbreviated Capt Thor:
1 WWII sit up: 4 American Hammers
We completed up to 6:24
MARY: Worked throughout.
ANNOUNCEMENTS: Newsletter & Spectre needs help moving 4/15.
COT: 5th Core Principle

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Was it 41 or 42? I can’t remember…

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WARMUP:
25 – SSH (Cadence)
10 – Windmills (Cadence)
15 – Moroccan Night Club (Cadence)
5 – Burpees (OYO)

Mosey the big outside loop over to the school doors.

THE THANG:

Jack Webb 1:4
1 – 8-count Burpee
4 – LBC

Mosey over to the bus stop man.

“Loredo”
6 Rounds
24 Air Squats w/Cinder Block
24 Merkins
24 Alternating Lunges w/Cinder Block
Run “Medium” Loop

MARY:
Popcorn abs work

ANNOUNCEMENTS:
AKA

COT:
Show to know

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Jersey Yikes at The Stockade

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WARMUP: A few SSH then we just jumped into it.

THE THANG: Two lines facing each other in the plank position.  4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans.  4 plank walks to the side then repeat with 8 reps for each exercise.  4 plank walks and 16 reps each.  4 more plank walks and 32 reps each.   The fun really began at 16.

After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones.  Partner 2 does 10 merkins then jogs to the first cone.  Flip flop (or leap frog) until reaching the last cone.  Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.

Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora.  All totaled, that sandwich is ~540 calories.  With partners we did 540 reps of 7 exercises.  One partner did a lap around Jersey Mikes and Walgreens while the other did the reps.  Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips.  We closed it out with each partner doing 20 American Hammers and 20 burpees.

Mosey back to the cones for one more partner leap frog.  Due to pax demand, merkins were swapped out for squats.  

Mosey to COT

MARY:  she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages

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