Tag: Short Sale

Not Moderate At Ballroom

Leave a comment

WARMUP: 19 SSH, 11 Moraccian Night Clubs, 9 Squats, 13 Cherry Pickers and 15 Windmills
THE THANG: Mosey over to the side entrance near where we parked. Presented pax a mini board of pain and had 30 reps for each exercise listed. After each exercise performed run a lap around the parking lot.
Exercises where as follows:
Monkey Humpers
LBC’s
Merkins
Squats
Box Cutters
Shoulder Taps
Hand Release Merkins
Big Boy Sit-ups
SSH
Bobby Hurleys
CDD
Burpees
Hello Dolly
Mountain Climbers
Calf Raises
Mac Tar Jai
American Hammers
Rosalina
Apollo UNO’s
Flutter Kicks

2 made it to Mountain Climbers and most started or finished Hello Dolly when time was called. 2.25 miles where ran for this workout.

MARY: She was mean to us this morning.
ANNOUNCEMENTS: 4 B’s on Friday
COT:

TClap |
0

Slick Willy

Leave a comment

Oh what fun we had. Did a little warmup. Mosey to other school. Did a nice partner Dora. Merkins, squats and LBCs.

Moved on to the main event. At pull-up bars we continued with partners to swap out between hanging and doing 20 of each letter in Slick. Squats, lunges, imperial walkers, calve raises, donkey kicks

Grabbed Cindy and did the rest solo with a run across new drill pad. Curls triceps chest press merkins dips squats and overhead presses

TClap |
0

Accumulating Reps

Leave a comment

WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs,
THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax)
3 rounds of 5 exercises with a lap in between.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Bethel Men’s Shelter, Litter Pick up, and Bourbon fundraiser.
COT: Healing, Job hunting, Health, patience, Blessings.

TClap |
0

Figure 8’s With Horses

Leave a comment

WARMUP: Nope
THE THANG: 2 "instructions"

  1. The route: Attempt to run figure-8's through new/old Kingsley
  2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire time.

MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.

TClap |
0

Running and coffee

Leave a comment

WARMUP: avoided the rain for some, marathon miles for some
THE THANG: coffee for some marathon miles for some
MARY: not really
ANNOUNCEMENTS: some
COT: pre

@U01BA80UZCY and his merry band of marathon trainees were there, I did not see them (they are fast), please add names as needed.

TClap |
0

We’re dry for now

Leave a comment

WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching
THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises dips on the rail and big boys

Station 2 exercises- squats and merkins

Pax ran between the stations, stopping halfway on each trip to do one burpee, and once at the stations, they did the exercises noted above – first round 10 reps each, second round 15, third round 20, then back to 15 and 10
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

1 minute timer with ABS and Running

Leave a comment

Did a little warmup and then off to the field. It was wet so found dry ground. You’re welcome. Did some sprints across field and moved into core workout. 1 min of exercise then run the field. We did LBCs, Flutters, penguins, chopsticks, slow Freddy Mercurys, elbow plank, and a few others. Headed to wall for peoples chair and 10 merkins per pax. 5 burpees. Headed to COT for final abs and close out.

ANNOUNCEMENTS: trash pickup and bourbon tasting

COT: lots of prayers and praises

TClap |
0