Tag: Senator Tressel

Lucky Sevens

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Lucky Sevens
Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).
Ran to the benches and did: step ups, derkins, butt touch squats, incline merkins, dips, calf raises.
Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
21 bobby hurleys, run loop
14 monkey humpers, run loop
7 dry docks, run loop.
Loop was a choice of 900 feet on the outer loop or 600 feet on the inner loop.
Ended up repeating burpees and merkins segments.

Mary: round robin; Freddies, LBC, WWI situps, crossover crunches, rosalitas, flutters.

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A REAL BEAR ? of a workout

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A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

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The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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The Smokin Lucky 7

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sweep the Leg Murph(ish)

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Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win

WARMUP: disclaim and go

THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yup

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Pendulums and clocks at Golden Corral

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WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers.
THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side and does two burpees. Bearcrawls back. Each Pax goes once while others wall sit. Next round, everyone moves to plank position facing the wall. First person does 5 wall-tar-jai five then crawlbears to the other side for five merkins. Bearcrawls back. Rinse and repeat until all pax go once.
Mozy around back of HT and stop in front of the dumpster for three burpees. (Dumpster season not in full bloom yet, but it’s coming soon). Continue mozy through the neighborhood to the water fountain for pendulum 7s. Pax starts at top of the hill for big boy sit-ups and runs down (and back up) the hill to the fire department for Carolina dry docks. (6/1, 5/2, 4/3 etc.)
Once 7s completed, we 10-count walked to the fountain for clock merkins. Everyone starts at their own 6 o’clock and does 6 merkins. From plank position, side shuffle to 7 o’clock for 7 merkins. Rinse and repeat until we got to 12 o’clock. Due to limited time, we skipped 1 o’clock through 5 o’clock.
Mozy to COT.
MARY: not present. (Open to all men only)
ANNOUNCEMENTS: Upcoming CSAUPs, blood drive, newsletter
COT: prayers for family health, end of school year

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Deck O’Pain

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WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers…short mosey up to NaFo bench area.
THE THANG: Deck O’Pain
JOKERS= 10 BURPEES
HEARTS= MERKINS
DIAMONDS = SSH
CLUBS= BIG BOYS
SPADES = CDD
ONCE WE COMPLETED THE DECK WE DID A RUN WITH 10 BURPEES.
WE DID A SHORT MOSEY OVER TO THE PULLUPS BARS AND DID 5 ROUNDS OF
5 PULLUPS
5 KNEES TO CHEST
10 SQUATS
THEN RUN DOWN TO THE STOP SIGN AND BACK.

MARY: some Mary was had ending with body destroyers
ANNOUNCEMENTS: Bethel, newsletter and Murph
COT: Prayers and Praises

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Drop the Pull-ups take the Cannoli

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WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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