Tag: slapshot

Title McTitle-Face

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WARMUP:
– Air Squats
– Good Mornings
– Lunges
– The Windmill
– Imperial Walkers
– Hillbilly Walkers

THE THANG:
– Mike Tysons # 5
– Squats # 10
– Good Mornings # 10
– LBCs # 10
– Merkins # 10

After you completed the exercises you ran a lap. After each time you completed the thang you added one lap to the run.

Ended with some good ol stretching

MARY: Around The Circle
ANNOUNCEMENTS: Read your newsletter
COT: Yes, there was COT

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4 Corners

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WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot.

THE THANG: we did a 4 corner work out. At each corner we performed the same exercise for the reps listed.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers
Round 6 – 14 CDDs
Round 7 – V-ups

We had a few minutes left to get back to COT where we ended with a little Broga.

ANNOUNCEMENTS:
Bethel Men’s Shelter 9/4
Intergence 9/13
HIM Camp
Read the Newsletter
COT: Prayers were made

Thanks again <@UQ50TPDLH> for the opportunity to lead!!!

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Variety is the spice of life

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Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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7/29 GC

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WARMUP: Normal routine of SSHs, windmills, imp Walker’s, etc.
THE THANG: Mosey over to front of pet store and partner up. P1 does a burpee while p2 waits. Then p2 does burpee while p1 waits. 20 as a team then yog over to Indian restaurant and back. 4 rounds of partner burpees.
Mosey over to church lot for the 300. 30 reps of 10 exercises. Merkins, squats, flutters, shoulder taps, plank jacks, seal jacks, am hammers, CDDs, lunges, and LBCs.
Moseyback to main lot and circle up. Group does lunges while one PAX does 2 burpees. Go around the horn twice. Next round is shoulder taps while one PAX does 5 merkins. 2 rounds. Final set, one PAX calls out 10, 45, 90 degrees hold while one PAX does 5 LBCs. 2 rounds of that and times up. Recover.
MARY:
ANNOUNCEMENTS:
COT: Thx for the opportunity <@U01CGBKBQ64>

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Better late than not at all!!

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Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

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Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Air Force Warfare Beatdown

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WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2.
THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry Docks then some wall work around Harris Teeter.
MARY: Flutters 20, Hello Dollies 12, LBCs 16, Freddie Mercury 12, Body Destroyer 1-min.
ANNOUNCEMENTS: Sweaty Barry tonight, Wed – Sextortion Class at Dt Johns UM Church 6pm, Bethel Men’s Shelter first wk of Aug, F3 Nation online tonight.
COT: Prayers for Central TX flooding, Half Shells Mom, Stand Ups friends Dad with possible Alzheimer’s, JWow’s daughter’s 18th Bday, Scalpels health and DaVinci’s father in-law prayers. :pray:

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