WARMUP: The Fort Standard Mix
THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout.
Round 1:
7 Merkins
2 Burpees
20 Squats
Round 2:
7 Mike Tysons
2 Burpees
20 Good Mornings
MARY: Round the Horn
COT: Yes
WARMUP: Jog loop round Runde reconvene at bball court for the usual.
THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5.
Coupon circuits with curls, swings, man makers and lunges.
NA run w 2 burpees round Runde.
MARY: Abb work
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Ruck if you got it
THE THANG: Grab a log- Walk around school
3 sets- One team carries the log and the other does an exercise
Sets- Curls, Ruck Swing and Squats
Take log back
Catch me if you can with one pax doing 3 burpees then chasing down his partner doing farmers carry.
Head to soccer field. 50 yard Yogi Pull
50 yard overhead carry.
Back to COT
MARY: No Time
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills,
THE THANG: stayed in the parking lot
11’s- big boy & burpee
4corners… increasing rep count each complete circuit. 5-10-15…
1st corner- SSH
-run-
2nd corner- mtn climber
-shuffle-
3rd corner- LBC
-nur-
4th corner- plank jacks
-shuffle-
Made it to 35 reps (7 laps)
MARY: flutter, box cutter, hello dolly
ANNOUNCEMENTS: trash pickup
COT: recover from surgery, hospice care
PAX arrived via vehicle. Parked car. Chattered and mumbled. Weird warmup. Mosey. Ran up and down big hill. Skipper left. Did some exercisin on and around pull up bar. Masterpiece left. Hung out in parking lot and played by the basketball hoops. Closed in mumbling and chattering. Praised and prayed. PAX got in cars. Left.
WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much
found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts
Mosey back by the wall and hit it again
A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee
NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?
WARMUP: run
THE THANG: Hills, merkins, squats and fun in the rain
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story.
THE THANG: Shawn loved and played Varsity Basketball and Football.
Brought some Cindy’s out to the parking lot To the baseline for some Suicides.
10 “Blocky” Hurley’s bear crawl to next row, 15 SSH, Seal Jacks and Plank Jacks, crawl bear back to baseline and repeat Blocky Hurley. Side shuffle to second line, 20 jump squats, shuffle back for another round of Blocky, run to third line 25 Merkins and Nur back.
Mosey to band lot for 1st and 10, doing 11’s with Merkins and Burpees, after each round, run to end zone and back 10 yards closer, all the way until end zone.
MARY: Return Cindy’s then time for Airborne’s and 25 (Shawn’s age) Hammers
ANNOUNCEMENTS: Bethel and Meatloaf, Break the dam, garbage pickup and Jager sprint/Celebrate fundraising.
COT: Can’t always be there, but when you are be there.
WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap
Repeat X 4
Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s
MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities
WARMUP
Disclaimer and some static stretches at the flag.
THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence
Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.
Indian Run 2 laps around the parking lot.
Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine
MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3
ANNOUNCEMENTS:
Dam to Dam race this weekend
COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!