WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Workout by committee
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
All With Blocks
1. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press, 25 Bent Rows. (run to bars and do 3 pullups)
2. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press (run to bars and do 3 pullups)
3. 25 Squats, 25 Curls, 25 Swings (run to bars and do 3 pullups)
4. 25 Squats, 25 Curls(run to bars and do 3 pullups)
5. 25 Squats (run to bars and do 3 pullups)
Thang #2
5 Step Ups & 5 Dips: run lap and finish with Bear Crawl
**increase reps by 5 and finish with 5 rounds
Wrapped up with Bring Sally Up doing Squats
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic stretching along with ssh, Cherry pickers, mtn climbers.
THE THANG: 3 sets dips and step up. Wall sits with rounds of burpees. Pull up 5,4,3,2,1- merkins, squats, lbcs 15,14,13 etc. more pull up then Indian run to cot for some Mary
MARY:
ANNOUNCEMENTS: bourbon and bbq, golf, blood drive
COT: prayers and praises.
WARMUP: grab a block and get to pain station
7mins of burpees
THE THANG:
With cinderblocks
đź’Ą mom was 84 so that was our count
💥 6 exercises for each of her kids all with Cindy’s
đź’Ą đź’Ą Tri-extension, Man Makers, Curls, WWII Sit ups, Dips, Block Squats
đź’Ą đź’Ą Every 5 mins run 84 yards and do 11 Derkins run back
Thanks for opportunity and honor your heroes today!! 👏🏻 🔥 🙌🏻
MARY:
2 mins of Mary with Clickbait and Mark Twain
ANNOUNCEMENTS:
Slash’s fund raiser for beetos
COT:
Prayers and praises around COT
WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.
Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.
Instead of giving a long disclaimer, I made the mistake of saying this was an old and grizzled group of vets. It pretty much went downhill from there. But in my defense we did average about 50% brace rate (knees, elbows. ankles, etc).
Anyway, short mosey around the lot then circle up for some warmups. Hillbilly walkers, 4 count squats (crowd favorite), mtn climbers, peter parkers, parker peters, MNCs.
Relocate over to near pull up bars. Partner up for lazy dora. 100 merkins: p1 does 10 while p2 holds plank. Switch back and forth until 100. 200 LBCs: p1 does 20 LBCs while P2 does 6″ leg hold. Switch back and forth until 200. 300 squats: p1 does 30 squats while p2 holds Al Gore. Switch back and forth until 300. 400 SSHs: p1 does 40 SSHs while p2 hangs on the pull up bar. Switch back and forth until 400.
I had more planned at front of school but based on time audibled to stay close to start point. Stay with same partner for partner burpees. P1 does burpee, then P2 does burpee, keep swapping back and forth up to 25 total then run to stop sign and back. 4 rounds (100 total). Finished up with 20 big boys and 20 flutters.
We may be old and grizzled but it was a really fun morning. Lots of mumble-chatter seemed to make time fly by. I appreciate all the old and grizzled as well as newer less grizzled guys we have in this group. Thanks Cake Boss for the opportunity to lead!
WARMUP: Mosey to pickup a few cones and headed around the back of the school, with some dynamic warmups (toy soldiers, karaoke) along the way. Stopping stop texting the parking lot in front of the school for some more warmups: SSH, Windmill, Merkins, SSH, Imperial Walkers all 10 count in cadence
THE THANG: Mosey to a corner of the band practice field (parking lot) and provided instruction:
– Burpee Broad Jump 40 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Lunge Walk 49 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Rinse and repeat (reduced burpee broad jumps to 20 yards)
– Rinse and repeat (reduced burpee broad jumps to 10 yards)
– Mosey to first cone for plank waterfall (each PAX completes a 10 count in succession – TapOut is apparently not learning how to count properly in school as his 10 counts last about 48 seconds
– Mosey to the second cone and complete a side plank waterfall (flip in the middle)
– mosey to school entrance looking for cameras to do some monkey humpers – no cameras..no monkey humpers, but we did use the benches for dips, Derkins, step ups and box jumps – all 10 count OYO
– Mosey to side of gym for wall sits and a few 10 counts (yep – TapOut can’t count at a normal speed) and burpees for good measure
-Mosey back to COT (returning the borrowed cones along the way) to run out the clock doing some Mary (flutters, weezie Jefferson’s, and the crowd fav: body destroyers)
MARY: see above
ANNOUNCEMENTS: poker, bourbon (?), and Christmas party (??) – just read the newsletter
COT: travel, world events, good decisions, new opportunities
Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR
Track time
10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6
WARMUP: SSH, IMPERIAL WALKERS, HILLBILLY WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: 125 Merkins or SSH
Run the bus loop
100 SQUATS or Mountain Climbers
Run the bus loop
75 Bombjacks or BB SITUPS
Run the bus loop
50 FLUTTERS or CDD
Run the busloop
25 Shoulder Taps or LBC
Run the Busloop
You had to do one or the other or a combination of both to get to the count.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam fundraisers
COT: Prayers amd Praises