Tag: Slow Jams

Full buffet at the Corral

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WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot
Wrapped up with some wall work Dips, Step ups and Derkins
THE THANG:
Tega Cay Zipper
9 lanes through parking lot, perform the following at end of each lane
:fire:10merkins
:fire:20 Squats
:fire:30 LBCs

MARY: some plank work with bear crawl’s and finish with 5 burpees
ANNOUNCEMENTS:
COT:

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Old Man Playlist

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This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset.

It was a great sweat fest and I was feeling the humidity.

Great job fellas

Kb swings
Shoulder shrugs

goblet squats
Flutters

Curls
merkins

Run

tricep extensions
Squat

Sumo squat
LBC

skull crusher
Rosa lita

Dead lift
calf raises

Lawnmower
American hammer

One arm dead lifts
Dips

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LR Clowncar beatdown

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WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and stretching.
THE THANG: Mosey to bus loop where Slow Jams called curb 7’s. Starting with 1 curb dip, bearcrawl out to next curb for 6 incline merkins, crabwalk back. So on and so forth.
Cubbie was next up. He provided his insights on our group and where accountability plays its part. Mosey to pull up bars for partner station work. 1st station – 10 pull ups, 2nd station – 25 WW1 sit-ups, 3rd station – 25 leg lifts, 4th station – 25 v-ups, 5th station – 25 lbc, 6th station – 25 dragon flutters. Following the completion of all stations we then took a mosey to front entrance hill.
Skipper then took the helm. He zeroed in on a stoicism based message that aligned with accountability in your personal actions. We then proceeded with 5’s from light pole to light pole with lunges and jump squats. Final mosey to the band lot where Half Shell finished with a final message on how our accountability plays an important role in keeping him on track. He thanked us with 50 yard sprints and exercises that summarized the entire workout. 25 CDD’s, 25 Merkins, 25 BBS, 25 Superman’s, 25 Squats, 25 calf raises.
MARY: no time
ANNOUNCEMENTS: bethel men’s, stuff the bus, tortoise and hare, blood drive
COT: we all got an opportunity to share what was weighing on our hearts and minds. Because after all, we are men and whether we like it or not, we can’t fix everything on our own. Don’t be ashamed to be vulnerable and reach out for help!

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Clydesdales went everwhere

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Nice crowd today due to the anticipation of what the Q had to say.

Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.

Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.

Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.

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Filthy Fifty on Old Farm Rd.

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WARMUP:
15 SSH IC
10 Merkins IC

Plank Warmup
Honeymooner to Downward Dog
Plank Jack’s, Shoulder Taps

5 Burpees OYO

Mosey to Old Farm Rd.

THE THANG:
Modified Filthy Fifty
6 Cone Stations along the road.
Ladder Style – Station 1, Run to Station 2, Run back to Station 1, Run to Station 2, Run to Station 3, Run back to Station 1… Etc.
(Didn’t make it to Station 6…)
Round 1:
50 SSH

Round 2:
50 SSH
50 Merkins

Round 3:
50 SSH
50 Merkins
50 BBS

Round 4:
50 SSH
50 Merkins
50 BBS
50 Squats

Round 5:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s

Round 6:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s
50 Burpees

Mosey back to COT

MARY:
20 American Hammers
20 Hello Dolly
20 Flutters
20 BBS

ANNOUNCEMENTS:
Stuff the Bus, Blood Drive, Tortise and the Hare

COT:
Show To Know

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Pyramid scheme

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Normal warmups: SSHs, Walker’s, windmills, mountain climbers, Peter Parkers, & Parker Peters.

Series of pyramids with movement following. Pyramid was 10 merkins w/bell pull thru, 20 goblet squats, 30 American hammers, 20 swings, & 10 OH presses (5 each side).
R1 movement was bear crawl moving bell out 2 lines, then crawl bear back moving bell.
R2 movement was lunge walk with bell pass thru out, reverse lunge with most passthru.
R3 movement was hold bell straight forward across lot then overhead carry back.

Split into groups of 3. 1 PAX is timer running to far aide of lot and back. 1 PAX doing bent over rows using 2 bells. 1 PAX doing curls. We did 2 full cycles of that. OH carry back to start for a couple of mins of Mary before COT.

Thx for the opportunity to lead Shower Curtain! And welcome Sambora.

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Subbing to the oldies

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WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers.
THE THANG: went to the tire / oil change for some partner work.
Partner 1 AMRAP step ups while partner 2 ran around building. Did this 3x because why not.

Ran through the smell zone to the church for more partner work.

Partner 1 AMRAP decline merkins while partner 2 ran around the circle lot. Did this 2x with round 2 for urkins.

Ran down the street to the fountain for more partner work (and we changed partners at each station I forgot).

Partner 1 flutter while partner 2 NUR up the hill to the fire station (for backdraft) and then ran pack to partner 1. Did this 2x with round 2 being LBC.

Ran up to fire station for 2 min of burpees because…just because.

Back to COT for 3 min of Mary.
MARY: yes, she was done
ANNOUNCEMENTS: newsletter and lots going on
COT: complete

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The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Sweating to the (90’s) oldies

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WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

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Sublime KB Tabata No Wind, No Problem Stankfest

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WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six

We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.

COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.

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