Tag: Ruby Slippers

The Chapman

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WARMUP: SSH
THE THANG: 1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps
1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps and 1 miles run
MARY: none
ANNOUNCEMENTS: Bethel shelter, invergence
COT: Prayers and praises

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Casualties and Ammo cans at the Varsity

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WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

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Casualties and Ammo cans at the Varsity

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WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

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CT Spare Key Beatdown

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WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs

THE THANG:
Indian Run with 5 merkins

Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck

MARY:
LBC and Walkers were enough

ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1

COT:
Prayers for marriages
Prayers for health

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Simon Says at the Ranch

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Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run

Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run
Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
More mosey run
Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises
Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin.  Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.
Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining
Mosey run to COT
Thang 3: Sally Routine
Low plank/high plank
Fini

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Simon Says at the Ranch

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Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run

Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

More mosey run

Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises

Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin. Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.

Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining

Mosey run to COT

Thang 3: Sally Routine
Low plank/high plank

Fini

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Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises
THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides
1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks
MARY:
Around the circle with some abs by committee
ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head
QCOT:
Whenever an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss  out 👏🏻🥓🔥

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Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises

THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides

1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks

MARY:
Around the circle with some abs by committee

ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head

COT:
When an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥

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Hidden Karma on MJs B-Day

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WARMUP: SSH X10, Baby Arm Circles X 10, Cherry Pickers X 10, Short Mosey, High Knees, Karoake, with a 7 (dips & Derkins) on the back benches. Mosey to Bball court.

THE THANG: 4 corners at each 3 pt line. Each station began with 6 Bobby Hurleys (honoring Michael Jordan’s birthday – remember the 6 threes he hit in the first half of the Finals back in 90?) Station 1: 10 Shoulder Taps in cadence then run, Station 2: 20 big boys (yes 20) then lunge walk, Station 3, 20 Merkins then NUR, Station 4: 10 LBCs in cadence then bear crawl. Plank for the 6. Then reversed the transport mode and direction. Crawl Bear, Run, Reverse Lunge Walk, NUR. Plank for 6.

Mosey to back drive. Had 9 toys under a blanket (3 sand bags, 2 Cindy’s, 1 curl bar, 1 KB, 1 Case of Water, and a Jump Rope. Pax rotated stations of labeled exercises with about a 80 yard out and back run. Totaled about 16 rounds.

Mosey to COT for 10 in cadence mak tar jyes
MARY: Nah.
ANNOUNCEMENTS: Cannoli Run, Christmas Party
COT: Prayers lifted.

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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