Tag: Poppins

Tribute to Cardinal

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WARMUP:

Brief description of workout today and shared a bit about Cardinal.

THE THANG:

15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs *
10 Knoxville Cherry Pickers
20  Sec. Samson Hold**
10 Willie Mays Hayes
The Thang:

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees                                                
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees                                                
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
* Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
** Samson Hold = Arms extended straight out like your pushing against two pillars.

We had time left so we did some trips up the stairs at the movie theater and did some “pull ups” with the railing. “Reverse merkins”

MARY: lots
ANNOUNCEMENTS: prayers for marriages and families suffering loss
COT: yes

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Carry on bitches

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WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it  there)

THE THANG: 7s

7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker

Run to top of hill and back drop one exercise off each round

1 burpee at top, increasing to 7

Part II

Overhead weighted carry over in front of field
Dora the Horror

Rd1

Partner up,

partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB

Rd 2

Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back

Rd 3

Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish

MARY: none
ANNOUNCEMENTS: yes
COT:yes

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No Dark Helmet

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WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

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Game of Crazy 8’s

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WARMUP: ssh imperials hillbillies mosey around block
THE THANG: game of crazy 8 deck of pain. 8’s were a lap, rest of decks were either 19 or 20 reps
FAST PACEd HIIT style
MARY: none
ANNOUNCEMENTS: come to AO The Hive for KB on Friday!
COT:

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Milk Was a Bad Choice

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It was a cold and dark morning, but the HIM were there bright and early ready for a nice warm glass of pain.

The Thang:

Rucked over to the Huber Graham Way for some 7’s with Hill Repeats
– 6 Squats at the top of the hill and 1 lunge at the bottom of the hill

 Rucked back over to the school for some more pain. We formed two lines for Indian Bear Crawl between the light posts.

 Rucked back towards COT for some tree huggers with overheard ruck carries.

 Back to COT for prayers and praises.

–  JWow

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Tangled Mess

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WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

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Tour de force!

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WARMUP: pharmacy parking lot- 50 SSH, plank focus
THE THANG:

Mosey to WEP, 1/2 lap 1 burpee each bench increasing to 7 where we ended up at amphitheater, wall sits, pax take turns lunge walking to edge and run back, for last three pax we did balls to walls with push-ups

Mosey to Pike, bear crawl entire length of back parking lot under the awning, IFKYK

Mosey to half wall in front of PIKE, Derkins and dips

Mosey back towards downtown and sprint up hill towards Valero

Stop for 50 American hammers IC (2 sets of 25)

Mosey to print shop around to pull up bars, Jack Webb with pull ups and merkins up to 5

Mosey around long way to COT, almost got 3 miles

MARY: incorporated
ANNOUNCEMENTS: golf event, bethel, CSAUP
COT: prayers for patience, travels and keeping reason for season, Jesus

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Dead Hang Dora

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WARMUP: one lap around track and then typical warmup- core focus
THE THANG:

Bear crawl Indian run from bottom of bus loop to benches by school

10s 3 rounds

Derkins,  step ups
Irkins , Bulgarian squats

Mosey to pull up bars

Three rounds

5 Pull ups
10 merkins
With Cindies 15 squats

Run to bottom of hill and complete exercise in between rounds

15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s

Dead hangs Dora

Partner 1 dead hangs

Partner completes following exercises

100 overhead presses
150 Rows
200 Curls

When achieving failure switch to wall sits

MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb

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Circuit de sole

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WARMUP:
Nah

THE THANG: running with exercises

Three 1 mile circuits through Brayden

First round
5 perfect merkins

Second
5 jump squats

Third
Both perfect merkins jump squats

15 burpees at top of hill

MARY: yes
ANNOUNCEMENTS: yes
COT:yes

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