Tag: Slow Jams

Tabata

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WARMUP:

The Motivator
THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Burpies 10 sec. Rest
2 min Laterals
40 sec. Shoulder taps 10 sec. Rest
40sec. Forearm planks 10sec. Rest
2 min Mosey

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Breakfast Buffet

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WARMUP: Normal stuff like SSH, windmill, Morrocan night club, inch worm merkins, low slow squats
THE THANG:
Moved over behind the service center by the knee high wall for the following:

10 Burpee step ups (both legs) – run a lap
Then 8, 6, 4, 2, 1
Plank on the 6

Next:
Mike Tyson merkins – 10 in cadence
Dirty Myrtles – 10 in cadence
LBC with feet on wall – 10 in cadence
2 rounds of the above

5, 3, 2, 1 Burpee step ups with lap
7 Mike Tyson’s
7 Dirty Myrtles
7 LBCs
2 rounds

3,2,1 Burpee step ups with lap
5 Mike Tyson’s
5 Dirty Myrtles
5 LBCs
2 rounds

MARY: ran out of time

ANNOUNCEMENTS:
Read your news letter

COT: Remember that you aren’t just making decisions for yourself. Your decisions impact your inner circle. Think about that before you make important decisions today.

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pendulum of pain

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WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.

Welcome FNG Vila

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Nostalgia and Fantasy Football

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WARMUP:
After a pseudo-disclaimer we took a nice
Mosey to Grace church
20 SSH
15 MNC
15 Seal Jacks
10 windmills
10 plank jacks
15 IW
15 HW
Stretching

For the main part of the workout I channeled my first ever WO I attended at the GC 3 years ago.

DORA
100 Merkins
200 squats
300 LBCs
50 diamond Merkins.

It was here where Slow Jams and I lamented our FFB teams and how terrible waivers has been lately.

Next we ran to the wall behind the Oil Express where we did 3 rounds of :

10 irkens
10 Dips
10 derkens

Then ran to the HT wall. All pax did a peoples chair then one pax would run to the other side of the alley and do 5 HR Merkins. We did this for 2x

Ran to the Bubbles and Bows Parking Lot

Did 15 Hammers 15 Flutters 15 BBS and 15 In and Outs.

Got to COT in time for 15 burpees.

Great work by all!

Thanks to Slow Jams for the call!!

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Head, shoulders, knees and toes

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WARMUP: mosey with butt kickers and toy soldiers mixed in. 10 count IC SSH, windmills and 15 count IC hillbilly walkers followed by some down dog and wet honeymooners. More mosey to the bus loop curb where we did some 7’s that included curb dips, crab walks to other curb, derkins and bearcrawls back.
THE THANG: We met Dora first. Since we only had 3, one stayed while the other two ran. 50x v-ups, 100x big bois, 200x lbcs. The formhorn was out as we all ensured proper form was in check. We then got the pleasure to meet Dora’s big brother, Arod. 200x squats, 100x calf raises, 50x step ups(done together, 25 each leg)
MARY: Slow Roll got a chance to work on his cadence count and called lunges. Splinter chose Freddie mercurys and I stayed on my back for dying coackroaches.
ANNOUNCEMENTS: bbq and beverages on the horizon, read your newsletter
COT: we gave slow roll an earful about our F3 experiences and some info on SL and accountability. Prayer requests from all of us as Splinter took us out with prayer.

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Round and Round Golden Corral

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As I pulled into the lot, Ratt’s “Round and Round” was playing on the radio.

Started with a mosey run behind HT and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Short mosey run
Bench work: Incline Merkins, step ups, butt touch squats, derkins, calf raises

Over to the wall nearby:
Wall sits, BTW, and wall-tar-jai’s

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (10 I/C). repeat.

Run back to Grace church: four cones in parking lot. 2 burpees at cone 1, 4 burpees at cone 2, 6 burpees at cone 3, 8 burpees at cone 4. Run between cones.
Second loop change-up: pax stick together, run to cone and do smurf jacks (10 1/C) at each cone.

Run to shovel flag.
Mary: Sally routine: Do leg lift up at ‘bring sally up’, and 6” at ‘bring sally down’.

Fini
COT

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Shih Tzu à la Carte

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I surveyed the surroundings and the PAX as the clock approached 0515… a few knee braces… but everyone was wearing running shoes so I figure people dress for the workout they want…. here we go.

WARMUP: Mosey through some stink until we found a spot to circle up on back side of teeter.

Goofballs, mountain climbers, shoulder taps, yoga stuff, Windmills all IC

THE THANG:
3 course buffet –
Course 1 – Chest work
40 wide arm merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
30 missionary merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
20 diamond merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
10 CDDs

Course 2 – Leg work
40 squats run about 150yards 10 four count flutters run back 150 yards
30 monkey humpers run about 150yards 10 four count flutters run back 150 yards
20 lunges (each leg) run about 150yards 10 four count flutters run back 150 yards
10 BombJacks

Course 3 – Core work
80 SSH run about 100yards 10 burpees run back 100 yards
60 LBCs run about 100yards 10 burpees run back 100 yards
40 Hello Dollys run about 100yards 10 burpees run back 100 yards
20 Big Boy Situps

Mosey toward wall on back side of Red Bowl where we sat for dessert…

Dessert extras –
Wall sit with MNC and OH claps (IC)

shake it out then back onto the wall

Wall sit – stay in wall sit while everyone takes a turn doing 5 good form merkins

We couldn’t handle hearing any more of the dog barking that seemed to be coming from red bowl, so we headed back to CoT.

MARY: Freddie’s and flutters

ANNOUNCEMENTS:
F3 launched in Hong Kong

Skeet shoot early November

Bourbon Tasting mid November

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Dealers Choice Tabata

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WARMUP: Mosey around the parking lot with butt kickers. 10x IC Cherry Pickers and Moroccan Nightclubs, 20x IC Hillbilly Walkers. Honeymooner and down dog stretches. Then more mosey to pole light for Curb 11’s. Starting with 1x Dips at one end, bear crawl to island curb for 10x Derkins, crab walk back, so on and so forth.
THE THANG: Tabata Time! 25 second exercise interval, 10 second rest interval, 6 sets with cool down interval of 1:30 to take a lap around the parking lot. Pain was chosen in the following order:
Slow Jams: LBC
Happy Hour: Sumo Squats
Cohiba: Seal Jacks
Slow Jams: Flutter
Happy Hour: Merkins
MARY: No time for that!!
ANNOUNCEMENTS: Met up with Snake Pit PAX. Poppins needs help with Bethel Men’s, SIGN UP!
COT: Anchorman had everyone share a prayer/praise around the circle.

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Back to basics

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WARMUP: dynamic and static movements
THE THANG: start with 50 of each for first set. Merkins, squats, lbc’s, cdd’s, alternating lunges, flutters. 10 burpees, Followed by lap around parking lot, hold plank for the 6. Repeat but drop reps to 40. We got in 3 rounds. Solid work by all. Proper form was highly encouraged.
MARY:
ANNOUNCEMENTS: read news letter
COT:talked with 2 passerby’s about what we are about. Give it away…

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