Tag: Rebound

Tabatas

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Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill

TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks

Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.

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Shield Lock, not Shield Walk

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WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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Whetstone morning

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WARMUP: Undertaker led the warmup which consisted or merkins, windmill, mountain climbers, LBC
THE THANG: Since the theme was Whetstone we partnered up and did the exercises on an individual count. Partners are there to encourage and push.  Went to the Basketball court area between the schools.  See exercises below.  Halfway through each exercise run to the 2 light pole.  At the end of each exercise run the drop off circle in front of the school.

Exercises.

50 Merkins
50 WAM
50 Dips

50 CDD
75 Monkey Humpers
75 Squats

Moseyed back to COT and finished with flutters Hello Dolly and LBC.

COT: Prayers lifted for Long Duck recovery, those battling addiction and parenting.

Thanks Rebound for the opportunity to lead. If you don’t have a Whetstone relationship talk to those in a relationship to begin the process to finding a blade or stone. We all need someone in our life that can smooth out some of the valleys and potholes we can find ourselves in.

Rebel out!!!

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Poor planning? Doubtful

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WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

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“Lord Make it Stop”

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WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

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Trip to Wally World and Back

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THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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IPC Week 3 without Cindy

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WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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FORE!

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WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Group Therapy

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WARMUP: Ran to back parking lot of middle school for a quick set of exercises and some broga. Exercises included SSH, windmill, low slow squat, Maracan night clubs, toy soldiers and butt kickers.

THE THANG:
Bonsai portion of the Q:
Nur to rock bed down by light post to grab a rock for the following.
20 INC overhead chest press
15 INC chest press on your six
15 INC lat raises
15 INC curls

Sir Top Hat portion:
Moved back up to half wall behind elementary for 8’s. It’s been a while since he has been to a workout so he forgot we could only count to 7.
Burpee and muscle ups on wall

STH had a few extra minutes left because all the men were such studs and cruised right through the workout without a problem.
Wall sits with 15 heel raises mixed in for two cycles.

Weezer’s portion:
Mini Dora
75 merkins
100 squats – most of us didn’t listen very well and did 125
125 LBCs.

Cyclops portion:
Back down to the light poles, Long Duck was expressing his displeasure about how we kept moving him around back and forth between locations.
Each light pole – 9 merkins, 12 squats. I think we got to 4 before time to head to COT. On the way back to COT, Cyclops thought we should do 5 more burpees, but Barkley, Rebound and YHC bat flipped and kept running. We wanted to make sure we made it in time.

MARY:
No time
ANNOUNCEMENTS:
Blood drive, D2D fundraiser
COT:
Marriage, Super Squirrels family,

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