Tag: Poppins

Handoff

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WARMUP: Count the out: 10
THE THANG: Oxford Route
ANNOUNCEMENTS: Flag Handoff, CSAUP galore, Emilio’s 2nd F, F3 Dads
COT: Struggles of having 2.0 stay home on video games vs out of house with friends and risk of drugs and other dangers.

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An un”fort”unate series of events

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Warmup

SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks

Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..

Reverse bear crawl up hill

11s

burpees at top of hill
Sandbag toss at bottom

A few finished and most got to 9 tosses, Walker was king

Sandbag carry back and to amphitheater

Ab lab

Lazy Dora

Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…

American hammers
Flutters
Big boys

Rd 2 wall planks while holding coupons,

Calf raises
Monkey humpers

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Redstone Showdown

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WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey

THE THANG:
10 / 20 / 30 reps in pairs

Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl

10 rep speed round around bases
Mosey around parking-lot back to Lazarus

MARY:
Stretching

ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21

COT: COT and close out

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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Billy Madison Merkins

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WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Mountain Climbers
Merkins
Broga

Mosey to Redstone Theater

THE THANG:
Billy Madison Gauntlet
10 sets and run to 4th island and back
You then repeat any previous exercise for 10 reps and compound the exercises

Merkins
Squats
Lunges
LBCs
Dips
Durkins
Mountain Climbers
Calf Raises
SSH
Imperial Walkers
Hand release Merkins
CDD
Burpees

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Health and finishing school

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Monkey in the middle

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WARMUP: ssh, windmills, pickers
THE THANG:

One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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8 for “The Seven”

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WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

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Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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We was rollin

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WARMUP: moseyed over to side by Persis and did a warmup with

SSH
Windmills
Strawberry pickers
MNC
Overhead Claps
Low and slow squats
Cyclops
Plank
Downward Dog
Upward Dog
Runners stretch
Merkins

THE THANG: back towards COT where I had a shoebox with two sets of dice and 12 exercises listed for respective dice combinations
We did three iterations with partners of 3, one person rolls, then runs a lap while two ppl do the exercise, then we did person that rolls and both other ppl run while they do the work and then finally one partner rolls and does does exercise with one partner while third runs.

MARY: no time
ANNOUNCEMENTS: CANNOLI RUN
COT: YES!

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