Tag: Shatner

Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Grading parking lot grittiness

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WARMUP:
Lap around the parking lot, COP (SSH, WM, IW)
THE THANG:
Stops are various parking lots around the major metropolitan city of Fort Mill. Exercises – Merkins (various types) and squats. Stopped at The Print Shop for pull-ups, monkey and parallel bar exercises. Minnow Pond sharks joined in on the fun. We continued our loop around town and back to COT.

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Doras under Tension

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WARMUP: It was cold so the 3 of us needed to get moving ASAP. Moseyed for 5 minutes and wound up in parking lot in front the baseball field. Triangled up and performed the following all in cadence: SSHx20, WMx8, CPx8, Merksx10. We were warm and ready to work.
THE THANG: Different take on Dora that worked out well with 3 and would work with pairs as well. The flow was to run for 5 minutes ( make use of the campus ) and then perform a 1 exercise DORA routine, run for 5 minutes, another 1 exercise DORA routine, etc… We got in 3 DORA routines which were as follows:
DORA#1 – run distance was approx. 25yards out, partners performed 10 alternating lunges together, once completed 1 of the group took off on the run while the others held AG until the runner returned. Completed 6 rounds as each of us ran twice.
DORA#2 – run distance was approx. 40yards out, partners performed 10 merkins together, once completed 1 of the group took off on the run while the others held Plank until the runner returned. Completed 6 rounds as each of us ran twice. There were multiple merkin variations used.
DORA#3 – run distance was approx. 20yards out, partners performed 10 lower leg lifts, once completed 1 of the group took off on the run while the others held 6in until the runner returned. Completed 6 rounds as each of us ran twice.

MARY: Alternating single V-Upsx20, V-Upsx15
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!!!

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Birdcage is a slacker site Q

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The workout Q was Ringer a slack less Kotter. Birdcage hasn’t done the BB in his place as a good site Q should so I’ll do it to keep BandCamp happy.

Exercise cones were set out in a large loop in the parking lot. KB were left a cones as needed. PAX broke off in two groups. Exercise at the cone as specified on the cone and run to next cone. Repeat until COT.

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