Tag: Senator Tressel

Polish Dice

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WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with  4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.

MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Benjamin’s for my GIL

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WARMUP: 60/100 SSH’s, merkins, produce pickers, imperial walkers, p Parker’s, etc.
THE THANG: 100 stepups & dirkins 20/100 SSH’s
A pendulum- 100 of something to 100 of something to 100 of something else.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:celebrated my grandma-in-laws 100th birthday

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Too Much Candy

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WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:

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Yo dude.. that’s creepy…

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A dark and scary morning at Alcatraz.

Thankfully 4 of the fort’s finest joined me for my Q that was a mix of chance and a mix of choice.

Part 1:

Warmup

Long Mosey up and down the road. Then circled up in the parking lot closer to the playground.
15 SSH IC
10 MNC IC
5 Burpees
15 Seal Jacks IC
5 SLOW windmills IC
5 Burpees
15 Plank Jacks IC
Stretch
15 Mtn Climbers IC
5 Burpees

Let the games begin.

We played a card game. Suit determines Exercise and Number/Face Card determine Reps
Hearts= Mericans
Diamonds = Diamond Mericans
Clubs = Burpees
Spakes= Squats

We did 4 initial rounds.

Round 1 each person had to pick the color Red or Black. If you got it right no reps for you. (but for everyone else) If you got it wrong everyone had to do the exercise and the reps.
Round 2 You had to guess higher or lower than your first card. So if you had a 6 of spades…you had to guess would your next card be higher than 6 or lower
Round 3 You had to guess if your next card would be “inside” the other two cards or “outside” the other two cards.
Round 4 You had to guess the suit of the card.

Once we all had our 4 cards (and did a ton of burpees) We moved to phase 2.

Pick your poison:

100 reps of HR Mericans OR Diamonds / 100 reps of Squats OR Lunges /100 Reps of Flutters OR Heels to Heaven.

Either way you had to do 100 reps of mericans 100 reps of legs and 100 reps of abs but you could pick your exercise to do this. In the interest of time this section was truncated and we moved into phase 3.

Phase 3 the final card draw.

I laid out 12 cards a “take” side and a “give side” In short if your card was on the take side you had to do the exercise and reps. If it was on the Give side….you would be exempt from the exercise and the reps.

We got through this pretty fast which gave us time to rip through the remainder of the deck. Everyone Enjoyed it!

All told…over 200 push-up related exercises over 100 burpees over 100 squats/lunges and even time for some ab work.

Candy was passed around at COT and all left with smiles.

Thanks Uber for the opportunity! Until Next time!

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7 Cowboys in the Gloom

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WARMUP:
Standard disclaimer and mosey around the parking lot to the center of the front soccer field for COP
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 25, merkin x 10/left and right arm and leg high/plank/mountain climber x 25/6″ recover, squat x 20, wide arm merkin x 10, peppermill x 15, freddie mercury x 25, Morrocon night club x 30ish while we walked out of the field and head to the back of the elem school.

From the field across from the playground, we split into 3 groups and did 40 yard sprints with short recovery (7 or 9 reps)

Recovery walk to the playground. 5 pullups, 10 burpees, and 15 squats. Do 5 sets.

Mosey back to the soccer field for Mary.
MARY:
Pretzel crunch x 25, Rosalita x 25, LBC x 25, Hello Dolly x 25, End with the body destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Trucker’s dad with dizzy spells, and for his new job opportunity, ST’s mom with cancer and financial challenges ahead

We had a strong group and the weather was perfect for an F3 workout. Shout out to Decibel for making the trip all the way from his home on Lake Wylie to attend my Q. It’s always a pleasure to lead such a fine group. Way to go after it today, men!

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