Tag: Rumbling Bald

50/50

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WARMUP: SSH, MNC, IW, CP, HM, DD
THE THANG:
Run car line loop – 50 Merkins / 50 Squats
Run car line loop – 50 Incline Mer. / 50 LBC’s
Run car line loop – 50 Plank J. / 50 SSH or Dips
Bear Crawl 1/2 to COT / Lunge Walk to COT
MARY: Leg Lift, Dying Cockroach, Penguin, Flutters
ANNOUNCEMENTS: Jaeger, Bethel, RYN
COT: Yes

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

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 – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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The Bremer

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WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

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The Bremer

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WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

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