WARMUP: 54’s
THE THANG: Cindy’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Warmup Type Reps
Front Straddle Hops to Seal Jack Cadence 5
WalkOutPlankMerkin Single 5
ChickenWinSideStrdlHop Cadence 5
DownDog to Honeymooner OYO 5
THE THANG: Traditional body builder focused workout with the goal of complete muscle exhaustion to precipitate growth. The heaviest weight was used possible with a maximum of 5 reps with perfect form. Each target muscle flight started with a pre-fatigue movement without weight focusing on squeezing the muscle followed by a movement breakdown of lower target, upper target, full range motion. Then three, five second negative sets followed by a 15 second isometric or power hold to blow out the muscle. Each flight concluded with a plyometric exercise accompanied by a targeted muscle exercise again. The Weinke floated away several times!!
Biceps Legs Chest Core Triceps Back Shoulders
Curl R SumoSq R Pullover R Plank R OH Press R GoodMrng R UpRow R
PF – NoWt 10 PF – NoWt 10 PF – NoWt 10 SP L/R 10sec PF – NoWt 10 PF – NoWt 10 PF – NoWt 10
Lower 5 Lower 5 Lower 5 SphxToeTap 10r Lower 5 Lower 5 Lower 5
Upper 5 Upper 5 Upper 5 SP L/R Cr 5r Upper 5 Upper 5 Upper 5
Full 5 Full 5 Full 5 Inchworm 5 Full 5 Full 5 Full 5
Negative 3/5s Negative 3/5s Negative 3/5s BoatDec 3/5s Negative 3/5s Negative 3/5s Negative 3/5s
Force 15 secs Force 15secs Force 15secs SP/LR wBell 15s Force 15secs Force 15secs Force 15secs
Plyo RunHold 15secs SumJackHld 15secs SealJacks 15secs BBallShooter 3es FrtStrJackHold 15secs PlankBtKick 15secs AroundW 3es
Palm Up Bell2chest NoBell BellOverhead BellDown OnTipToes
DiamdHold Jump
MARY:
ANNOUNCEMENTS: Cannoli Run, AKA.
COT: Prayers for VUVU’s son and Cakebosses Brother, along with additional thoughts for parents, children, and school administrators as the school year comes to a close. AYE!
WARMUP:
SSH
Windmills
Merkins
Low slow squat
Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag
THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters
If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill
Take a breather at the top, return to bottom, switch and repeat
Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters
MARY:
We were already 8 minutes late to COT
ANNOUNCEMENTS:
Newsletter
COT:
Prayers for Luka
WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups
Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run
Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees
As we could not get to burpees and ran out of time, One Burpee at 6 before CoT
ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends
WARMUP: Disclaimer
THE THANG: River District – 5, 4 and 3 mile options
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Prayers for Marriages. YHC loves his wife.
THE THANG:
Mosey to WEP
Speed work, variation on One-Ones. Quarter loop fast, quarter slow, quarter fast, quarter slow.
Exercises in ground at lap marker. Are cumulative after each lap.
10 Burpees
20 SSH
10 Merkins
20 Mountain Climbers
20 Peter Parker
20 Parker Peter
20 CDD
10 Bomb Jacks
20 Squats
20 Monkey Humpers
COT: Read your Newsletter
Honor To Serve
WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”
25 HR MERKINS
Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”
25 HR MERKINS
When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”
MOSEY TO FIELD
“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
Mark 14:43-46 NIV
BEAR CRAWL TO THE 50
“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
Luke 22:66-71 NIV
LUNGE WALK 50 YARDS
“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
Mark 15:1-5 NIV
BEAR CRAWL TO THE 50
“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
John 19:1-3 NIV
MOSEY TO THE PULL UP BARS
“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
John 19:6, 15-17 NIV
GET CINDER BLOCK
“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
Luke 23:33-34 NIV
DORA
Partner with block
Partner 100 pull ups
“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
Luke 23:44-46 NIV
MOSEY TO COT
“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
Luke 24:1-7 NIV
MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:
WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.
WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups
Most got 5 laps, some got 6
MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: windmill, hula hoops, hoops hula, low slow squats
THE THANG: pick your poison from the junk in my truck. Head towards “the office* pull up bar location where each PAX did best attempt at pull ups while wearing a ruck. Every 5 mins or so we would pull an exercise out of the roller bag and perform before rotating to a new coupon. Noteworthy items were the meat hammer, and the worst pot of chili ever. Honorable mention to the mirror.
Finished the stroll through the woods with a death climb back up to Tega Cay Middle School parking lot where we quickly dropped the weights and shuffled to COT.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers for marriage and family members.
Check out the app “In love While Parenting”.