Tag: Spectre

5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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Squatch Pond

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WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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Simple but Effective

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WARMUP:
30 SSH IC
10 Windmill IC
THE THANG:
Lightpost BLIMPS Ladder
Odd light posts each have a new exercise
1. 5 Burpees
3. 10 lunges (each leg)
5. 15 Imperial Walkers (each leg)
7. 20 Merkins
9. 25 Plank Jacks
11. 30 Squats

Run to next station, complete exercise, run to beginning to start next ladder
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
COT:
Keep It Simple

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C for creativity, not c for cookie

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WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground

Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.

Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.

Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.

Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.

Now to head back the same way we came with 5s and 10s at each of the same stops.

Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises

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It wasn’t that hot or humid

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WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.

Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.

Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed

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F3 Hyrox OR a Sink Workout

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WARMUP:
15 SSH IC
10 Cherry Pickers IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
F3 Hyrox

Run: 1/4 mile loop
Working Station 1: 100 HR Merkins

Run: 1/4 mile loop
Working Station 2: 100m Weighted Lunge

Run: 1/4 mile loop
Working Station 3: 100 Thrusters
(Modified to 50)

Run: 1/4 mile loop
Working Station 4: 100m Farmers Carry

Run: 1/4 mile loop
Working Station 5: 100 Bent Over Rows

Run: 1/4 mile loop
Working Station 6: 100m Bear Crawl

Run: 1/4 mile loop
Working Station 7: 100 Weighted Squats

Run: 1/4 mile loop
Working Station 8: 100m Burpee Broad Jump

Made it through the start of rows
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
Fourth of July Convergence
Bethel Men’s Shelter
COT:
Be cautious of pride and ego
Patience
Heat exhaustion

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