Tag: Slow Jams

Wildcard Wednesday at Bushwood

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THE THANG:

Kicking off Wildcard Wednesday for the month of March at Bushwood, Cohiba gave YHC the option to switch things up and Q a workout style of my choice. We pivoted from the traditional boot camp WO and instead logged miles with pain stations.

We utilized the drive at the outer perimeter of the AO and around the school. 1.25 mi and 3 pain stations per lap. 5 burpees and 10 BBSU at each pain station. Most PAX finished 2 1/2 laps for a total of 3.5 mi.

MARY: Flutters and American Hammers (IC)

ANNOUNCEMENTS: Read your newsletter.
COT: What happen in COT, stays in COT.

Honored to lead.

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Polygon of Pain

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WARMUP:
– Quick lap around the parking lot
– COP – SSH, Windmill, MNC, Cherry Pickers, Merkin and Plank

THE THANG:
Polygon of Pain – Using the outer perimeter of the parking lot (roughly shaped like a pentagon), complete exercises with ascending reps (5 – 10 – 15 – 20 – 25) at each of the 5 stations…totaling 75 reps on each lap.
– Lap 1: Burpee
– Lap 2: CDD
– Lap 3: Jump Squat
– Lap 4: American Hammer
– Lap 5: Dips
– Lap 6: Overhead Clap
– Lap 7: Lunge
– Lap 8: LBC
– Lap 9: Merkin
– Lap 10: Shoulder Tap
– Lap 11: BBSU
– Lap 12: WAM

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Friday Push

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WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.

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Throwback jams session

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WARMUP: 25 SSH, 15 Moroccan Nightclub, 20 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog, mosey to side of school loop
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/toy soldiers
7. Squats/lunge walks
8. Calf raises/ mosey back to cot
MARY: box cutters, American hammers, sitting flutters
ANNOUNCEMENTS: bethel men’s serve on Thursday, jaeger, rooster
COT: prayers for surgery and speedy recovery for sawdust, prayers for marriages and family

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Wheel of Gloom!!!

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It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.

For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.

Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.

The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.

Masterpiece solved the puzzle and racked up some big points.

Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.

Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.

The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!

Until next time!

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VDay ladder of death

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WARMUP: some exercises in Cadence. Wall sit with bearcrawl to the end of the line, first round things while bearcrawl things we were thankful for. Next round, things we need to improve upon.
THE THANG: parking spaces numbered 100-5 by 10s. Complete 100 run to the end, run back to 90, do exercise, run to end and back to 80, continued all the way to 5 burpees and then started back at 100 with 10 less.
MARY: no time
ANNOUNCEMENTS: d2d, Jaegar
COT: hug your loved ones

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Headbangers ball

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WARMUP:
20x IC SSH, 20x IC Moroccan Nightclub, 20x IC hillbilly walkers, 15x IC lss, 15x IC Cherry pickers, 15x IC mtn climbers. 10 count plank x3, 10 count hands to the sky, Honeymooner, down dog stretches
THE THANG: Mosey to curbs in front of school
7s w. Bearcrawl to incline merkin, crab walk to dip

Mosey to blacktop track for Dora, with laps between sets
50 burpees
100 side to side squats
150 lbcs

Mosey to small COT lot for AROD, with laps between sets
100 Superman’s
75 calf raises
50 cdds
MARY: box cutters, hello dollies, flutters
ANNOUNCEMENTS: Jaegar 3/11, jump program for fngs
COT: prayers for a buddy’s new born with WHS, prayers for cornerstones and cubbies wives, praise for our lives and families and the things we do have

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Love Jams Session Head to Toe Tabata

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WARMUP:
10x SSH
10x Moroccan Nightclub
10x big arm circles
10x hillbilly walkers
10x lss
10x windmills
10x mtn climbers
10 count alternating plank, elbows to regular around the circle
Honeymooner, down dog stretches
light mosey around front lot with butt kickers, toy soldiers, high knees
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 20 secs on, 15 secs rest. 1 min recovery run
1. cdd
2. Dips
3. Merkins
4. Lbc
5. Superman’s
6. Monkey humpers
7. Side to side Squats
8. Calf raises
MARY: no time
ANNOUNCEMENTS: Jaegar csaup March 11, read your newsletter
COT: prayers for M’s job search

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K.I.S.S. Ladder? Pyramid?

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WARMUP:
Moseyed behind Harris Teeter and stopped for warmup…

20 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – 8 Count Burpees

Moseyed over to the church parking lot…

THE THANG:

Ladder/Pyramid Style Workout
Complete each exercise, run a lap, add and exercise run a lap through all exercises and back down

10 Diamond Merkins
15 BBS
20 Merkins
25 LBC
30 Squats
35 SSH

Total rep count:
110 Diamond Merkins
135 BBS
140 Merkins
125 LBC
90 Squat
35 SSH
If you competed the full pyramid.

Moseyed back to COT

MARY:
20 – 4-count Flutters
10 – Boat/Canoe
10 – Protractor

ANNOUNCEMENTS:

Traveling Site Q starts next week
Name and location change of Snackpit
AKA
Check your newsletter

COT:

Show to know

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