Tag: Shield

Upside down Pyramid

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WARMUP:
15 SSH IC
Mosey to drop off circle
10 Windmills IC
10 LSS IC
Plank Warmup Stretch
Mosey to pickup a Cindy
THE THANG:
Upside down Pyramid
Do set of exercises and run down the hill.
Complete exercise and run backup the hill.
Rinse and repeat.

Top of the Hill Exercise with Cindy:
50 Squats
40 BBS
30 Alternating Lunge
20 Swings
10 Man makers
20 Swings
30 Alternating Lunges
40 BBS
50 Squats

Bottom of the Hill Exercise:
10 Burpees

MARY: No time
ANNOUNCEMENTS: Read Your Newsletter
COT: Show To Know

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Heavy Ball Play

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Mosey run
Warm up
SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
Run
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – bobby hurleys; bearcrawl-merkins; lunge walk-squats
Run
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
Run
Thang3: Bars: Pull ups, chin ups, toes2bar, knees2chest, switch grip pull ups. All mostly 5 to 7.
Thang4: tea party toss: pax have cinder block and do exercise while one pax tosses a 15lb slam ball a distance of 60ft out and 60ft back. Work was: curls, OH press, kb swings, goblet quats, uneven merkins. Then did LBCs with cindy.
Run
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

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The Grizzly

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WARMUP:
Parking Lot Mosey – Warmup at Stop sign
1. 20 SSH IC
2. 10 Windmill IC
Parking Lot Mosey – Warmup at COT
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
THE THANG:
Mosey to Field / Track
Buy-In: 10 Burpees
1. Bear Crawl to 20y – 25 Merkins
2. Bear Crawl to 40y – 25 Flutters (SC)
3. Bear Crawl to 40y – 25 LBC’s
4. Bear Crawl to 20y – 25 Plank Jack (SC)
5. Bear Crawl to EZ – 40 Squats
Rinse & Repeat to other EZ
400m Indian Run
Bleachers
1. 20 Dips
2. Run length of bleachers
3. Return up/down all stairs
4. 20 Dips
Cash-Out: 10 Burpees
MARY: Flutters, Big Boy Situps, Freddie Mercurys, Peter Parker
ANNOUNCEMENTS: RYN, Christmas Party, Bethel Serve
COT: Prayers & Praises

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Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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Honoring Hero Danny Dietz

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WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10

THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)

Back to COT for 36 burpees and 5 minutes of Mary

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Why Break Tradition?

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WARMUP: None needed

THE THANG: Why break tradition. I’ve visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my SL for all of the running we’ve done lately preparing for a 1/2 marathon. This was the first time I finished the route in under 45 minutes. Got to hang with Time Machine as he was my pacer. Thanks for the push brother!

MARY: None needed

ANNOUNCEMENTS: Read your newsletter

COT: STK

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