Tag: Photobomb

AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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A trip to Sonic

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WARMUP: Mosey down 160 to the daycare parking lot.
MNC
WindMills
Produce Pickers
Plank – Down/Up dog
MNT climbers
THE THANG: Ran to Sonic for a DORA:
100 Big Boys
200 Flutters
300 Sumo Squats
400 SSH
Message: Stay intentional with you family through good and bad times.
Run to HT for some wall work.
BTTW with 1 Burpee
WS with 2 Burpees
MARY: SS, ST and Gears put on some extra AB work
ANNOUNCEMENTS: Tomorrow down in RH, QVQ go support Poppins. End of March Q school
COT: Prayers for Bonsi Aunt May, Praise for SS family in town with his kids, HS for his boys playing baseball together ( pitcher and catcher) and travel mercies for GK family this week.

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Will you wash my hair?

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WARMUP:
SSH
Merkins
CDD
Low slow squats

THE THANG:
Today was a test of 3S2T

Speed:
Hill sprints x3

Mental toughness and stamina:
Playground
Dead hangs 1 minute
rest and repeat

Strength:
Stations: 1 minute each. 2 rounds. Beat your count of pullups on round 2
Pull-ups
Derkins
Monkey humpers
Flutters
Dips

Stamina
Physical toughness
Mental toughness

11s of burpees and lunges
mode of transport: bear crawl
Pass the kettlebell down the line as you get to the lunge side.
When the kettlebell gets to you, do your lunges with it.

when the PAX thought we were done with this nonsense, we continued with:
11 burpees
0 lunges
mode of transport: crawl bear
12 burpees
1 reverse lunge (ie -1 lunges, so we’re still doing 11s)
13 burpees
2 reverse lunges
etc

In total, there should have been 120+ burpees

MARY:
no time

ANNOUNCEMENTS:
COT:
In our fatigue, I totally forgot to do name-o-rama

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Cardio & A Little Failure

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WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.

MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.

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Tribute to Cardinal

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WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*

THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys

20 Burpees

We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.

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Rollercoaster and Shoulders

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WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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A “Gloomy” Morning

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WARMUP: SSH, toy soldiers, quads, Cherry pickers, mosey
THE THANG: lots of running today, got just short of 3 miles. Dora 200 step ups, 200 squats, 200 calf raises. Did some wind sprints in parking lot multiple times, suicides, etc.
MARY: LBCs, hammers, dollys
ANNOUNCEMENTS: F3 golf, Christmas party
COT: Prayers for marriages, prayer for Ruby as he meets with a brother in need, remember to say No to some things this season to say Yes to the more important things.

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Surprise! Lights Special

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WARMUP: Mosey to blue benches, Side Straddle Hops, Windmills, Morrocon NC, Cherry Pickers, Honey Mooner, and Downward Dog
THE THANG: 11s = Starting with Dips on the blue benches and ran down the sloped hilly driveway to the second light pole to do Merkins. After, mosey back to the parking lot next to COT. Started with 10 Burpees at first light pole, then 20 Shoulder Taps at the second light pole, and Squats at the last light pole with mode of transportation (MOT) for the first round being Lunges and running back to the start. Second Round involved the same exercises at each light pole, but with MOT being Bear Crawls, and final round same exercises at each light pole, but with MOT being Nur.
MARY: Flutters, American Hammers, Hello Dollies, and Big Boy Sit Ups
ANNOUNCEMENTS: Skeet Shooting on November 11, Bourbon Tasting on November 18, Spartan Race on November 19, and Shower Curtain (Fall Risk) having the coat drive.
COT: Patience with Ms and 2.0s giving them the proper attention as a husband and father.

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