Tag: Spectre

50bpm Metronome

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WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.

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Death by 1000 reps

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WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late

THE THANG:

Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings

10 reps for each exercise

Repeat for 10 rounds

MARY: N/A
ANNOUNCEMENTS: newsletter
COT:

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Death by squats

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WARM UP:
SSH, IW, Merkins, and Plank kick throughs

THE THANG:

DORA
Partner up with mode of transportation being nur to the end of the parking lot and mosey back.

Using Cindys,
50 clean and press
50 Manmakers
100 Merkins (farmer carry the cinder block to the end of the parking lot and back instead of original mode of transport)

Switched to some Jack Webs:
Broad jump and squats; 1 broad jump, 4 squats. 2 jumps, 8 squats, up to 10 and 40.

Headed over to the playground for another quick Jack web.
Pull-ups and dips. 1 pull-up to 4 tricep dips. Went up to 5 and 20 before heading back to COT.

MARY:
ANNOUNCEMENTS: 9/11 activities and Dam2Dam sign up
COT:

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Heart Attack Hill

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Heart Attack Hill

On the way to heart attack hill, drop and
do 10 merkins at each crosswalk/intersection.

Sevens
CDD’s, Dips
Quadzilla for the second round
Big Boys, Leg Raises

On the way back, do 10 squats in like fashion

COT
Prayers/Praises
Spectre’s 2.0 – Jedediah (Jed) – congenital heart defect – surgery in about 6 months – 2.5 years old
Maximus’ family – heaviness of current situation.
Those in the path of Hurricane Idalia
Prayers that our memories of God helping us through hard times continues to strengthen our faith as more hard times abound.

Pleasure as always.

Punch List out.

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Tortoise and Hare (Slow and Fast Movements)

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WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke

THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats

Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump

Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.

Had enough time to go back to the first mode of transportation. Followed with some cool down.

Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing

ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT:

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Ruck fun

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WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.

With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.

Strong work by everyone. Thx for the opportunity Beaker!

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Awkward Movements

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WARMUP:
Tempo Merkins, A little bit of Broga, calf raises

THE THANG:
Wanting to focus on improving mobility and core stability, I designed a weinke to challenge that.
– KB pendulum swings x 5 (in each direction)
– Deadlift to Squat motion x10
– Cross Chop x 10 (5 each side)
– KB Windmill x 10 (5 each side)
– One legged overhead press x10 each leg
– Plank Pull Throughs x 10 (5 each arm)
– Inchworm to frog jump across 2 parking spaces
– duck walk back
Repeat till time is up.
We got about 4-5 rounds in.

The deadlift to squat motion is where you bend over as if you’re doing a deadlift, keeping your back straight. Drop into the bottom of the squat position. Using your legs, drive straight up and NOT back into the bent over position.

MARY:
ANNOUNCEMENTS: Stuff the bus, HIM Camp, 9/11 5K, convergence on 8/4, F3 Dads Camp.
COT:

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Better late than never

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WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

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10ish Rules for Life

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WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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