Tag: Rebound

Is your Deck in Order?

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WARMUP:
Warmup:
All in cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Imperial walker
– Side straddle hop
Pick up bag and mosey to outside theatre
– Partner exercise: bags do not touch the ground for the duration
– Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
– Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
– Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
 
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions

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How much does a cinderblock (coupon) weigh?

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WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings

Winners get to do 11’s Manmakers to OH press

MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.

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The Elite 8

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WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel

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Football field ladder workout

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey down road, karaoke
– stop at curb and do 20 merkins hands on curb in cadence
– Mosey
– Stop at next curb 20 calf raises in cadence
– Mosey to benches
– 20 dips in cadence
THE THANG:
Mosey to the soccer field, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees

MARY: Yes
ANNOUNCEMENTS:
COT:

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12 Days of Christmas… In July… In June…

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WARMUP: Did some SSH, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers
THE THANG: 12 days of Christmas style with a lap around the pickup loop. Got in a little over 2 miles total distance
1- Kraken Burpees
2- Jump Squats
3- Merkins (4 count)
4- LBC (4 count)
5- Burpees
6- Low Slow Squat
7- Shoulder Taps
8- V Ups
9- Dry Docks
10- Flutter
11- Superman’s
12- Jump Lunges

ANNOUNCEMENTS: Lots of CSAUPs coming up

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Circuit of Circuits

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WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises

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100’s

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WARMUP: Yes
THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50..
MARY: Kinda
ANNOUNCEMENTS: Read your News Letter
COT: We did it .

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Juneteenth: there is 125lb bag somewhere

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WARMUP:
Yea, these are important

THE THANG:
Tour the campus with stops along the way:
Deadlift to Clean & Squat
Plank Pull Through
Over the Shouler
Bulgarian Split Squat
Loaded Carry with NOT 125lb bags
Thrusters

First round we did 12 and discussed duodecimal counting
Second round we did 7 and talked about the 19th of June

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A million reps

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WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

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B.O.T wants a HIVE Hat

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WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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