Tag: Shower Curtain

Ass Kickin’ Suicides

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WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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No talking = leadership opportunities…and a shovel flag handoff!

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WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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Swinging into the week

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WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.

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Tabata plus burpee workout

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WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

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Co-Q

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WARMUP: SSH, Windmills, Moroccan night clubs
THE THANG: Tabata workout. 3 rounds of 6 exercises. 45seconds work, 20 seconds rest.
Exercises: curls, front raise, standing row, tricep extension, oh press left, oh press right
Mozy to bigger parking lot at front of church.
Pt2- Crystal Lake- start at 13 squats, MOT to next set of parking spots was near crawl with bell, then 12 squats. Around the world MOT to next parking spots. Repeat and decrease by 1 rep until finished

MARY: Flutter press, American Hammer, big boys
ANNOUNCEMENTS: convergence
COT:

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Dora the disruptor

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WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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Grandpa’s Shieldlock

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WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling

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Shield Lock Talk

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WARMUP: Introduction and disclaimer. Began a mosey down the road that included toy soldiers, butt kickers and both sides of Karaoke. Stopped at the far parking lot for a warm-up. Included MNC, Wind Mills, Produce Pickers. plank with discussion, up/down dog, Mtn Climbers and ended with Merkins.
THE THANG: Part 1 of 3. We did the Motivator. After we completed it, transitioned to Kaiser. He lead us to the track to do some bench work. Part 2 of 3 included Step ups, Incline Merkins, Dips, then an Indian Run around the track. Repeated bench work and then abs before handing it off to Body Wash. He took us on a mosey back to COT. Part 3 of 3 was all Broga and Ab work. At each part we talked about the reason we joined our SL. We were missing OTG, Divac and Slapshot. All had prior obligations or Q’s.
MARY: The final sets of abs was tine to conclude our SL discussion.
ANNOUNCEMENTS: A couple different runs coming up and blood drive.
COT: Prayers for marriage and healing

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4 minutes until the Kraken

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Nice and warm for a Colosseum WO and a Flag Handoff.

With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.

100 SSH (IC)
15 Merkins (IC)

So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.

5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)

As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.

As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.

Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.

All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)

Always honored for the lead and for the opportunity.

Thank you!

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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