Tag: skipper

Luck 7 Island Party

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Constant movement keeps the frost bight away

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WARMUP: SSH, Low Slow Squats, IW, HW, Cherry Pickers, Wind Mills
THE THANG: quick reps round Fort Mill Elementary. Goal is to always be moving. dips, Derkins, Merkins, big, boys, squats, LBC’s, lunges, flutters.
Dora- 100 sets of merkins, LBCS, Squats, Carolina dry docks. Mosey 200yds in between.
MARY: Abbs
ANNOUNCEMENTS:
COT:

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It Was Mostly Moderate

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WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP

THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!

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Brown bagging it

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WARMUP: IC windmills, produce pickers, Moroccan nc, hillbilly and imperial walkers, Merkins, mountain climbers and stretches. Mosey for a bit to curbs for curb 7’s. Dip to bearcrawl to curb, incline Merkin to crabwalk to curb. Mosey a bit more to wall for wall sits with IC Moroccan nc, overhead claps, seal jack, chain breakers. We then did wall sits to 3x burpee. Mosey some more the
THE THANG: Brown bag of 14 exercises with timer on each. 60sec SSH, 30sec squat, 30sec reverse lunge, 60sec planks, 30sec burpee, 30sec side lunge, 60sec butt kickers, 30sec jump squat, 30sec mtn climbers, 60sec toy soldiers, 30sec merkin, 30 sec dip, 60sec lbc, 60sec Peter Parker. We did this 2x to some jams.
MARY: IC exercises were called out by each of the pax
ANNOUNCEMENTS: d2db, q source, murder bunnies schedule
COT: prayers for health, praises for a good, balanced weekend with the family

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Alabama for retired Saben

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WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

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We may not be teens anymore, but we brought the 40+ YO Spirit..,

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WARMUP:

Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot

THE THANG:

TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending

Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600

ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack

COT: Prayers for mental and physical health

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BDE at the Stockade

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We had 9 at the Stockade for one of the last days of 2023

Started off with a basic warmup.

Short Mosey around the parking lot back in front of the Dance studio.

15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers

First Routine

12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.

Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.

Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS

I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.

We then took a short mosey around the parking lot again for the second routine of the morning.

This format was similar to the Laredo workout but obviously modified.

4 rounds

25 Merkins
25 Squats
25 BBS

Lap that we just did in the parking lot.

It was here I put on some music for the PAX as we did these exercises.

With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.

COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.

AYE!

Always fun to lead.

Thanks to all of you!

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4 Corners

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WARMUP: Everything in cadence to 10
Windmills
Cherry pickers
Moroccan night clubs
SSHs
1 lap around the full parking lot

THE THANG:

Upper Body 4 Corners )4 laps)
4 corners:
1st – 10 merkins
2nd – 10 diamond merkins
3rd – 10 wide grip merkins
4th – 10 merkins

4 laps
Before each lap:
5 burpees
10 Tricep dips
10 CDDs
10 shoulder taps

Leg Day Pyramid:
5 Jump Squats
10 lunges
15 squats
20 sumo squats
25 calf raises
30 SSHs

MARY:
4 minutes of ab work.

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