Tag: Spider-Man

Mission: Tripod

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WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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Sandbags & Cards…& Movie Quotes

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WARMUP: Mosey around the parking lot with a few Toy Soldiers, Merkins, Butt Kickers and more Merkins
THE THANG: Deck of Cards with your own sandbag
Hearts: Curls
Diamonds: Thrusters
Clubs: Overhead Press
Spades: Big Boy Sit-ups
“Other”: Lap around the parking lot with your sandbag
MARY: See the spades assignment
ANNOUNCEMENTS: Yes – Go to the Christmas Party
COT: Indeed…5th Core Principle

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Cuban Style Buffet of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Sink 12/6/2023

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WARMUP:
– Windmills x10
– Imperial Walker x10
– With Partner. One partner curls the sandbag 8 times, then switch. Continue to switch decreasing the reps by one until the series is completed.
– Sandbag lap around the loop to orient to the stations and what the rest of the workout will be.

THE THANG:
All stations are 10 count reps
– Station 1: Merkins w/ sandbag pull thrus
– Station 2: Bearhug sandbag squat
– Station 3: Xs & Os and Leg raises while holding the sandbag overhead
– Station 4: Bentover Row
– Station 5: Partner 1 completes a farmers carry with both sandbags. Partner 2 completes 10 burpees. Then switch
– Station 6: OH Press
– Station 7: Upright row and then overhead carry the sandbag to Station 1

We completed 3 laps and then one lap around with the sandbag racked to collect the paper signs

MARY:
– LBCs X35
ANNOUNCEMENTS:
– Volunteers needed for Leaders on the Links on Friday

COT:
– Prayers for marriages

Thank you Maximus for the opportunity! Love the upgraded theme with sandbags all the time!!!

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Humpty Dumpty Jumped the Wall ………..

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WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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“Sandbagging the Kitchen Sink”

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WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!

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Rain and Angry Neighbors

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WARMUP: Mosey to WEP bc it was raining like crazy. SSH, IW, HW, Wind Mills, Moroccan Night Clubs.
THE THANG: 10 exercises 12 reps, Bear Crawl from one side of stage and back. Rinse and Repeat 5 times.
Merkins, Big Boys, Squats, Dips, Carolina Dry Docks, Lunges, Diamond Merkins, Hammers, LBC’s.
MARY: 1Mosey to Pike parking lot 10 Burpees and Abb work. Darkest of Helmets cadence woke up a neighbor but we said sorry. Mosey back to Veterans Park for 10 Merkins.
ANNOUNCEMENTS: newsletter
COT: prayers for Thanksgiving

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Photobombed Selfie

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Attendance was light today. Sawdust is still nursing an injury, so he does his own thing. But it is important to point out that he is still posting! Maximus and Mainframe have signed themselves up for some next level stupid this weekend. So their plan was to stretch and move around a little to stay on taper. That left YHC and Photobomb for the standard Ranch content of the day.

WARMUP:
Moving warmup.
– Mosey to small drop off circle and complete 25 SSH in cadence and 10 windmill in cadence
– Mosey past the playground to the large parking lot. Complete 10 Imperial Walkers in cadence and stretch out the hamstrings (was a little tight after Kitchen Sink)

THE THANG:
Mosey to the back of the Home bleachers.
Ladder:
– 9 pull-ups on the bleachers
– Run to the second light pole on the right in the parking lot
– 1 rep of either a flying squirrel with a plank jack (YHC and bad shoulder) or a Burpee (PhotoBomb)
– Run back to the bleachers and continue the ladder series

Had some shenanigans planned for the field, but those involved some things not ideal for Photobomb’s back issues, so we audibled.

Mosey back to the starting parking lot where we found the rest of the PAX in some strange positions. We stopped short because we didn’t want to get too close.

100 squats together. One guy squats while the other ran the parking lot. 2 laps each and then we switched to a bear crawl chase. One PAX bear crawls while the other runs the loop until they catch the bear crawler and they switch. Remember the bad shoulder, yeah dumb idea.

MARY:
Took turns calling Mary for the final 5 minutes

Thank you Mainframe for the opportunity. One of my favorite AOs!!

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