Tag: Slow Jams

Cubbie Cornhole

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WARMUP: Light Jog around the parking lot, sidestep R/L, karaoke R/L, Toy Soldiers, Nur, Bear Crawl

15x
SSH
Low Slow Squat
Imperial Walker
Moroccan Night Clubs

THE THANG:

Part I:
Progressive Ladder (String of Pearls)
Start with 5 of first exercise, run down to Dogtopia and back, Then do 5 of first, run, 10 of second, run, etc

5 – Merkins
10 – Lunges (2x)
15 – Mtn Climbers
20 – Squats
25 – Flutters

Part II: (We should have spent more time here. Was only last 15 min)
Cubbie Cornhole
Count by 1s and 2s and split
Two play Cornhole, normal scoring
– 1 pt – bag on the board – other team does 10x Big Boy situps
– 3 pts – bog in the hole – other team does 10x CDDs
– Winners – 10x Burpees
– Losers – 10x Kraken burpees

While others are playing, I would should put the following exercises while we watched:

– Planks
– Al Gores
– Calf Raises

Team Cubbie/38/Soup/Half Shell was victorious.

MARY: None
ANNOUNCEMENTS:
COT: Be intentional with your time this weekend. You have an extra day, use it wisely. Prayers for families, teachers, and veterans.

Peace,
Cubbie

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WWF Day at Coach’s Box

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Disclaimer then some windmills, walkers, and squats. Mosey over to front of school. At each corner 10 HR merkins, 15 squats, 20 SSHs. Finish up at the large grassy area in front. Partner up. Partner push across field performing 11s with Mak Tar Jai’s and Knee Tar Jai’s. 10:1, push across, 9:2, push across, etc.

Next up was the Junk Yard Dogs. We haven’t done this in a while and it was sort of fun to bring them back. P1 does burpee while P2 holds plank. Then P1 shoots under P2. P2 drops to 6″ hold and P1 jumps back over P2. That counts as 1. We did 10 then flapjacked. Got some nice grass exfoliation started so we did 8 each, then 6 each. Paused for a quick leadership discussion: Leadership is solving problems. The day people stop bringing you their problems is the day you have stopped leading them. Back to the JYDs for 5 each. Time is almost up so mosey back for a few ab exercises before COT.

Side note, the grass at FMHS is only slightly better than that stuff down at WEP. Next time we may need to go out to the baseball field where they have bermuda. Anyway, lots of mumble-chatter about old school wrestling and everyone’s favorite guys. Thx Cyclops for the opportunity!

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No Stank at the Corral

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WARMUP: Mosey around the parking lot, approx 3/4 mile, then circle up for the following
15-20 of each
* SSH
* Windmill
* Imperial walker
* Moroccan night clubs
* Strawberry pickers
THE THANG:
Starting at where the warmup was, perform the following exercises OYO
* 5 burpees
* 10 box cutters
* 15 hand-release merkins
* 20 LS squats
* 25 mountain climber (2 ct)
* Run same lap we did for warmup
* Repeat

Did this for approx 35-40mins. Everyone got in at least 6-7 rounds. Great work! We stayed out front of the Teeter and avoided the skank stank out back! YAY!!

MARY:
Spent the last 2-3 minutes doing bird dogs – on hands and knees, then reach out the left arm and right leg, hold for a 60-sec count. Swap arms/legs for another 60-sec count. Then on to COT.

ANNOUNCEMENTS: Read your newsletter! Get involved!

COT:
* Prayers and praises for the end of school year! Kids and teachers/staff have worked hard this year.
* Prayers continuing for Kevin Eby, missing for over a week. He frequented western NC and the mountains, so if you are out that way please keep a lookout.
* Praises for the return of Chicken Hawk as well as good luck with him creating his own job.

Thanks for the opportunity to lead!
-NASA

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Looked better on Paper!

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WARMUP: SSH, Imperial Walker, Nightclubs, Windmills, Cherry Pickers, Squats, Merks, Flutters, …etc
THE THANG: Pick a parking spot – let the fun begin – round 1: 3 exercises 10 reps each SSH, PlankJax, seal jack – flutters as the pax rotate down to next parking spot vacated in a rotating fashion ( bear crawl was mode of transportation)
Continue this cadence until you arrive back at original spot.
Round 2 – same cadence – 5 reps each – using parking block – Iron Mikes, Dips, and Bomb Jax – mode of transportation (mosey)
Time was flying so we stopped midway and headed for the “hill” by the football field that has a small minor smidge of an incline – where we began a round of 6s( modified to 4 s) due to time with Squats at bottom and Merks at top of hill.
Headed back to COT at the clock was ticking …
Mainframe helped us knock out 3 mins of Mary. Nice work by all!!!
The weinke looked better on paper. Q had to call a few audibles to make the time and reps bearable ( no pun)
Bear Crawls were welcomed with some mumblechatter:)
MARY:
ANNOUNCEMENTS: Cannoli run, Triple down Saturday w either the Yard or the Fort boot camps – coffee – then 5k at the Cannoli. Cake Boss celebrates a birthday yesterday 05/17, and read newsletter. Prayers for Luka and family. Sign up for meal train for Vuvu!!!

COT:

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Are you “tired” yet?

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WARMUP:

SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins

THE THANG:

Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees

Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion

Exercises in cadence

Step ups x40
Irkins x 20
Derkins x 20

Complete 7 burpees

Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation

Complete 6 burpees

Mosey to tire store

More step ups or box jumps x20

Grab a tire- Tire tabata (AMRAP)

Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back

Mosey back to COT
complete 5 burpees

MARY:

American hammers x 20
Flutters to time

ANNOUNCEMENTS:

Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:

Had to be there

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Escalator

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WARMUP:
SSH
Windmill
Honeymooner
Downdog

THE THANG:
We did a thing I later learned is called the escalator.

Set up 10 cones spaced 2 parking spaces apart over in the church parking lot. Each time through you would add an exercise on the next cone. Then run a lap.

10 Merkins
20 Monkey Humpers
10 Mike Tyson’s
20 Flutters
10 side lunges
20 LBCs
20 CDD
10 Big Boys
10 Burpees

For demonstration purposes the first lap pax did 10 merkins and ran the lap. Second lap 10 merkins and 20 monkey humpers…all the way up to 10 where all exercises were done.

MARY:
Had a few minutes for the airborne special
ANNOUNCEMENTS:
COT:

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Swinging tire flipping hip flexing WOD

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WARMUP:
– SSH, WM, IW
– mosey to fountain
THE THANG:
– Swing:
– run to left stop-sign: 20x shoulder taps + 10x Big Boys
– run to fire station: 20x x&o + 10x Jlo
– rinse and repeat 3x
– mosey to Church
– Tire flip: split PAX in 2 teams and space them apart. 1 PAX travels with tire (flipping) from one side to other. Traveling PAX calls exercise which everyone else does while he is traveling. Cycle thru all PAX.
– Mosey to COT
MARY:
– Airborne Hip Exercise
– 13 burpees to 0600
ANNOUNCEMENTS:
– see newsletter
COT:
– was held

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Soggy Balls and the Pyramid of Pain

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Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).

WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers

THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid

25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs

run 5 laps around one row of parking spots

SSH for the 6

30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins

run 4 laps around one row of parking spots

SSH for the 6

35 reps each – curls, wide arm merkins, bomb jacks

run 3 laps around one row of parking spots

SSH for the 6

40 reps each – jump squats, overhead claps

run 2 laps around one row of parking spots

SSH for the 6

50 reps calf raises

run back to CoT

total of about 1.75 miles running

MARY: no time

ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month

read newsletter

COT: yup

missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.

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