Tag: Rebound

Keeping it together

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WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one

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Scary DORA

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WARMUP: 40 SSH, SLOW Windmills, Imperial walkers, Hillbilly walkers
THE THANG: In a push to not only do something hard physically, but to fight through the mental pain as well. Life’s hard and that’s why you can’t do it OYO. Indian Run around the campus. It’s a big campus and lost a few along the way. Circled back and found a place for the main event in the elementary school bus loop.
Scary DORA: 100 Burpees, 200 Big Boys, low plank while your partner ran around the circle 3x. Run back the way we came to COT, which was a long way.
MARY: Freddies, Flutters, Dollys, Merkins
ANNOUNCEMENTS: Shieldlock Challenge, Bethal Men’s Shelter, Thanksgiving Convergence, Thanksgiving volunteer opportunites.
COT: Prays asked for. Lots of transition for people and praise for getting out of bed again.

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Shower Curtain outruns Long Duck…again

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WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts.  After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.

List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps

List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed

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Ab Destruction

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WARMUP: SSH, Slow Windmills, Imperial Walkers, Morrocan Nightclubs
THE THANG: We toured the campus of Springfield Middle and Elementary schools stopping 5 times for Ab Destruction.

Big Boy w/Twist
Toe Taps
Reverse Crunch
Mountain Climbers
Plank Toe Taps
Each exercise was done 20× at each stop for a total of 500 reps.
MARY: Was alot of stretching/Broga

ANNOUNCEMENTS: Skeet shoot and Bourbon tasting was mentioed
COT: We had an FNG that we named RollOff. …we said our prayers and Praises and I took them out with a prayer.

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Are you Tony Hawk?

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WARMUP:
– 30-something SSHs
– Dynamic stretching on soccer field
– Discussion about the origins of my F3 name and the fact that a kid at Inizios really REALLY thought I was Tony Hawk – lol
– The F3 Name conversation spilled over to some of the other PAX present…Change Order expressed grievance over being picked on because of his career, Kermit apparently really likes broad jumps – I don’t know 🤷‍♂️

THE THANG:
A tour of the campus was the basic premise:
– Mosey to the athletic entrance: Lunges walks/reverse lunge walks w/ assorted exercises in between (bomb jacks, big boy sit-ups, monkey humpers, etc.) between light poles
– Mosey to bus loop: Merkin train (1 merkin and walk your hands 3 “steps” to the right) down one side of the curb
– Wall sits alternating with BTTW x3
– Merkin train part 2
– Mosey to the playground: 1 pull up, 2 chin ups, 1 Kraken Burpee, 10 knees to chest on the swings x 3
– Mosey to back of school for assorted stupidity (maktar jais on the wall, bear crawls, calf raises up the steps, broad jumps, more lunge walks)
– Mosey to front of middle school at top of car rider loop: 11s with big boy sit-ups at bottom of hill and burpees at top – completed 1/10, 2/9, and 3/8
– “Catch me if you can” sprint back to COT

MARY: 4 min of PAX favorites

ANNOUNCEMENTS: Charity Shoot and Bourbon Tasting coming soon
COT: Kermit took us out!

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Running EMOM

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Warmup: (not really a thing today)

Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style  up to 160 but every minute on the minute we would stop and do :

1 burpee
2 BBS
4 HR Merkins.

We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.

We took a brief break to do some Windmills IC Then began Round 2  (the run back)

Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.

We did this for about 4-5 minutes and then switched back to the run.

We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.

Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:

14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap

4 Minute EMOM
7 Burpees each minute.

So for those wondering the “Stg. Major Workout in a pure form is :

1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.

I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!

Thanks for the opportunity to Lead!

Until Next Time!

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8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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Ladders n Webbs

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WARMUP:

SSH, pickers, windmills, arm circles

THE THANG:
10 Rounds

Each round add an exercise as we toured the Ranch

Rd1 Merkins (10) (total 100)
Rd 2, complete rd 1 + Mountain climbers (9) (total 81)
Rd 3, complete rd 1&2 + Grave diggers (8) (64)
Rd 4, complete rd 1&2&3 + Big Boys (7) (49)
So on and so forth…

5 Monkey humpers (6) (36)
6 Knees tar jai (5) (25)
7 Sumo squats (4) (16)
8 Jumping lunges (3) (9)
9 Jumping squats (2) (4)
10 Pull ups (1)

Dick Webb

Pull-ups (20)
Merkins (60)

For kicks

Bulgarian split squats (10 each leg)
Step ups (10 each leg)

MARY: a bunch
ANNOUNCEMENTS: blood drive, convergence, read your newsletter
COT: had to be there

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It hurt me more that it hurt you

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The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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