Tag: Rebound

Swinging into the week

Leave a comment

WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.

TClap |
0

Don’t take it for granted.

Leave a comment

Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

TClap |
0

Don’t take it for granted.

Leave a comment

Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

TClap |
0

Dora of Death

Leave a comment

WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

TClap |
0

We have options

Leave a comment

WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages

TClap |
0

Tabata plus burpee workout

Leave a comment

WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

TClap |
0

That Veronica Vaughn

Leave a comment

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

TClap |
0

That Veronica Vaughn

Leave a comment

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

TClap |
0

Where’s the Shower Curtain

Leave a comment

Shower Curtain was on Q, but no showed. The PAX stepped up

WARMUP: band camp led

THE THANG: rebound had a cardboard workout in his car. It was very arm heavy. Bells at one end and partners. Cumulative 120 reps of things at the far end. The bell exercises were AMRAP (and very arm focused). The AO isn’t called the Legory.

Band Camp led then for movement between two parking spaces. 10 swings, bear crawl, 10 cleans, bear crawl. Eventually that shifted to 5 man makers, lunge walk with a pass through.

Backdraft led us to the wall.
Step ups
Dips with the bell in the lap
Hip thrusts or big boys

Return to COT via a modified over head carry and indigenous peoples run

ANNOUNCEMENTS: read your newsletter

COT: yep

Hope Shower Curtain is alright

TClap |
0

Co-Q

Leave a comment

WARMUP: SSH, Windmills, Moroccan night clubs
THE THANG: Tabata workout. 3 rounds of 6 exercises. 45seconds work, 20 seconds rest.
Exercises: curls, front raise, standing row, tricep extension, oh press left, oh press right
Mozy to bigger parking lot at front of church.
Pt2- Crystal Lake- start at 13 squats, MOT to next set of parking spots was near crawl with bell, then 12 squats. Around the world MOT to next parking spots. Repeat and decrease by 1 rep until finished

MARY: Flutter press, American Hammer, big boys
ANNOUNCEMENTS: convergence
COT:

TClap |
0