Tag: Ruby Slippers

360 – 120 = 240

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WARMUP: Motivaters, mosey, circle plank shuffles
THE THANG: W/ Coupons:

1) Overhead Press x 25; hill w/ coupon
2) Rows x 25; hill w/coupon
3) Squats x 25; hill w/coupon
4) Flutters x 25; hill w/ coupon
5) Pull-ups x 10; hill w/ coupon
6) Man-makers x 10; hill w/coupon
7) Repeat 2x

MARY: 2-min Plank
ANNOUNCEMENTS: claveboss; Christmas party; golf
COT: Yes

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Childhood Celebrity Crush Mumblechatter

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WARMUP: SSH, Cherry Pickers, Imperial Walkers
THE THANG: Jog from Flag to Opposite Corner of Lot for some Pain Stations:
10 Reps each per Stations
Tricep Pulls
Curls
Squat Jacks
Hammers
Bent Over Chest Rows
Over Head SB Throws
KB Swings
KB Squats
Flutter Kick w/Chest Press
Shoulder Taps
Reverse Lunges

All stations = 1 Round
After each Round move over to the Side Shuffle vs Skip Lap
Rinse and Repeat
MARY: She was missed !
ANNOUNCEMENTS: Shank w/Stang, Bethel Service, and reminder to read your newsletter !
COT: Always Stays in COT !!!

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A Little of This and a Little of That

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On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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Dead Hang Dora

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WARMUP: one lap around track and then typical warmup- core focus
THE THANG:

Bear crawl Indian run from bottom of bus loop to benches by school

10s 3 rounds

Derkins,  step ups
Irkins , Bulgarian squats

Mosey to pull up bars

Three rounds

5 Pull ups
10 merkins
With Cindies 15 squats

Run to bottom of hill and complete exercise in between rounds

15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s

Dead hangs Dora

Partner 1 dead hangs

Partner completes following exercises

100 overhead presses
150 Rows
200 Curls

When achieving failure switch to wall sits

MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb

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Staying Warm at The Ranch

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WARMUP: SSHx30InCadence, run to the front of the school with buttkickers, high knees, and karoake on both sides.
THE THANG: Arrived at the front of the school after warmups and quickly started to work.
Round #1 – 4 sets – Leg Day HIIT – Complete rep count of 1st exercise and then move right into the 2nd exercise and continue until time is called. Each set is 1 minute with 10sec of rest after the 1st set, then 15sec after the 2nd, and so on.
1st exercise was BSSx10 each leg
2nd exercise was Alt Jumping Lunges

After 4 sets were completed of the above we moseyed to one of the back parking lots behind the school.
Round #2 – Started on one end of the lot and made it to the other end by bearcrawling 2 spaces forward- stop to perform 2 Diamond Merkins, then crawlbear one space back and perform 1 Diamond Merkin. Lots of grumbling as it was a longer parking lot than I remembered.
After completion of the above we moseyed to the playground Round #3 – Performed same routine as the 1st round but with different exercises.
1st exercise – 10xPullups
2nd exercise – V-Ups
After completion of the above we moseyed to the backside bus loop. Split the group into 3s.
Round #4 – Half the circle by placing 2 PAX on both sides, they both start to perform burpees. 3rd PAX on the team runs from PAX#1 to PAX#2. When he reaches PAX#2 the 3rd PAX stays put and starts to perform burpees while PAX#2 runs to PAX#1. Performed this routine for 7 minutes.
MARY: 10xLBCInCadence, 15 Straight Lower Leg Lifts
ANNOUNCEMENTS: Read your newsletter
COT: SHOW TO KNOW!

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Anchor Bar’s LADDER of PAIN

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WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar’s (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted

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Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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Bass down under

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Theme was to stay together. Short mosey down the hill to a dry spot for some Broga. Threw in a couple of mtn climbers and WAM. We stayed together and did a slight mosey to the base of the hill where the fun started.

7s was the call starting with 1 squat run up the hill to the stop sign and do 6 merkins. They key was to stay together. This is where the fun started with the Aussie accent for the remainder of the workout.

All right mates once we finish with the 7s we headed to the crikey pull up bars. Did a quick 5 and hit the blocks (Cindy blocks that is) for some down under beat down. The call was wall sits for undisclosed moment of time. We did 3 sets of curls with a wall sits in between and did I mention block on the legs makes a nice table for shrimp on the barbie. Followed that up with overhead presses.

It was time to make another move up another hill to the benches where we watched Ruby Slippers pick up garbage. Better to leave it better than what you found it. Time for a little Aussie AMRAP to firm up the pax. The call was 1 minute of decline merkins (lots of complaint with that one), then dips, step ups, calf raises or was it 🦘 raises not sure. Then finished off with the 1minute of burpee finally. Back to COT

No Mary cause Rebel doesn’t like to get wet.

Thanks for the opportunity Cakeboss

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27 – ALL of them were there

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WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

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