WARMUP: Led by Senator Tressel 👊
THE THANG: D2D Friendly 4 Corners
MARY: Called her sister ‘oh Sherrie’ for a circle of stretching
ANNOUNCEMENTS: upcoming events
COT: prayers for pax safety. Prayers for family & friends recent loss & health.
WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.
Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it
WARMUP:
20 SSHs
8 Squat reaches
8 Alternating Body Bridge
1 short run around parking lot
THE THANG:
Played my music
Flying Squirrel with hand clap – 15 reps, 2 sets, 30 secs rest
Table Top Crawl – 30 secs on (4 forward, 4 backwards), 2 sets, 30 secs rest
American hammers with straight legs – 30 secs, 2 sets, 30 secs rest
1 legged burpee – 10 each leg, 1 set each, 30 secs rest
Chest tap Merkin with wide leg stance – 12 reps, 2 sets, 30 secs rest
Shoulder tap (2 each side is 1 rep) to 2 Merkins – 30 secs on, 2 sets, 30 secs rest
Cross Merkin – 12 reps, 2 sets, 30 secs rest
Superman Plank – 30 secs on, 2 sets, 30 secs rest
4 Squats, 2 Squat jumps, repeat – 30 secs on, 2 sets, 30 secs rest
Walk out to pistol squat – 5 reps, rest, 3 reps
Leg extension to spider merkin – 30 secs on, 2 sets, 30 secs rest
Side kick outs – 30 secs on, 2 sets, 30 secs rest
Ran a small lap around parking lot
250:
50 reps each, good form –
Regular Merkins
Jumping Squats
Shoulder Taps
Reverse lunges
CDDs
ANNOUNCEMENTS: The Jaeger is coming! Welcoming G.I. Jane!
COT: Lots of prayers for friends or family dealing with forms of cancer. Lots of thankfulness for what we were able to do today.
Takeaways from today’s message:
1. In the midst of all the struggles in this world, when you think about your children, are you more concerned with where your child will attend college or eternity?
2. Is salvation of the utmost value in your home?
3. Bathe your family’s mind in the truth
WARMUP:
– SSH / WM / IW
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 20/23 with 1 lap after each rep. Pull-ups (3x) for the leading PAX.
1: Burpees (20) / squats (23)
2: Inch worms (20) / SSH (23)
3: Shoulder taps (20 – 1:!) / Big Boys (23)
4: J-Lo (20 – 1:1) / Dips (23)
5: Carolina Honey (20) / A-Hammer (23 – 1:1)
6: Russian Kicks (20 – 1:1) / Superman (23)
– intermediate Airborne hip exercise (crowd pleaser)
– mosey half lap, some pull-ups, stop as grassy area: Jack-Webb with Merkin + OH Claps up to 10:40
– continue lap back to pull-up bars with some more for all
– back to grassy area for alternating LBC (side core workout)
– back to COT
MARY:
– Finish last 5 min with Thunderstruck: proper way with Burpees and SSH!
ANNOUNCEMENTS:
– Jaeger is coming: 3/11, check pre-blast and newsletter for details
COT:
– was held
WARMUP:
Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh
THE THANG:
Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!
Blue cone round
25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers
Green cone round
5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos
MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:
WARMUP:
SSH
Hill Billy walkers
Windmill
Stretching
Inchworm merkins
Squats
THE THANG:
7 Rounds – 7 reps
Pull ups
Burpees
Bulgarian Split Squat (R)
Bulgarian Split Squat (L)
HR Merkin
Big Boy Sit Up
Get Ups
Plyometrics – 45 secs – 15 sec rest
Ski jumps
X jumps
Knee tucks
Last 5 mins of stretching at the end
7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.
WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.
THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints
ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:
Great thought for the day-
Love Bears Fruit- Henri Nouwen
“Can I give without wanting anything in return, love without putting any conditions on my love?”
WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.
MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.
I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.
We had 9 HIMs post at The Yard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :
WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers
The Thang:
Mosey to Light Pole #1- Pick a Card/workout 3x
Mosey To
Light Pole #2 Pick a Card/workout 3x
Mosey to
Light Pole #3 Pick a Card/workout x3
Picking a Royal card- 20 reps
Picking a card #-10 reps
Picking an Ace-100 reps
Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps
COT
Old School Hip Hop FNGS:
Afrika Bambaataa-Planet Rock
2 Pac-Changes
Biz Markie-Just a Friend
Coolio-Gangsta’s Paradise
Fat Boys-Fat Boys
House of Pain-Jump
Ice Cube-It was a Good Day
KRS -One-Step into A World
LL Cool J-Mama Says Knock You Out
MC Search-Here it Comes
Naughty By Nature-Hip Hop Hooray
Rob Base-It Takes Two
Tone Loc-By popular request by Tater!!#backblasts #ao-the-yard @Senator Tressel @UHaul @tater @Peabody @Barry Manilow @oldbay (edited)
WARMUP:
Emphasis on hamstrings and shoulders
THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.
Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.
Mosey to picnic tables for step ups.
COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.
Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.