Tag: Spike

In Which We Ask the Musical Question, ‘Can You Last Two Minutes?’

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WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.

Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers

Big Boys/LBC
Ace of Aces – The Fearless Flyers

SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles

Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants

Box Cuttahs/Fluttahs
Box Cutter – Crimekillz

Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra

Merkins/CDD
Mercedes Benz – Janis Joplin

Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)

Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass

Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful

Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen

Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain

Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees

Bomb Jacks/Calf Raises
Happy Jack – The Who

Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)

Alternating Lunges/Squats
It Won't Be Long – The Beatles

Gas Pumpers/American Hammers
409 – The Beach Boys

Burpees/Flying Squirrels
Watch Us Work It – Devo

Laps
The End – The Beatles

MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized

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Corporate (not) approved)

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All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.

Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.

WARMUP: Yes – we ran circles around each other

THE THANG:

CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park

Repeat across park

Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure

Lunges together up the hill

Mosey to playground
Partner up

Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat

Indian Run around half the park, back to the dreaded hill

Lunges up the hill, then to the amphitheater

MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many

Thanks, JWOW —– a lot — glad you were there —

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Kingsley loop bigger than what I expected

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WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Around Fort Mill

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WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed

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March Madness

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WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank… Mosey around the park changing exercises at each bench – karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks, etc. Mosey to parking lot by the ball field.
THE THANG: Bracket Workout. Mosey to handicap sign, touch the ground, and mosey back. Complete the following:
Round of 64 – 64 LBCs, 32 squats, 16 merkins, 8 burpees.
Run suicide
Round of 32 – 32 flutters, 16 squats, 8 merkins, 4 burpees
Run suicide
Sweet 16 – 16 squats, 8 merkins, 4 merkins, 2 burpees.
Run suicide
Elite 8 – 8 merkins, 4 merkins, 2 burpees
Run suicide
Final 4 – 4 merkins, 2 burpees
Run suicide
Championship – 2 burpees.
Mosey to stage for step ups, bear crawls, squats, merkins, and more step ups.
MARY: Box cutta, flutta, etc.
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises

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A stroll around the park

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WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.

THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.

Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps

Switch after each exercise.

Mosey to hill to for a Dora of the board in reverse order.

One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.

Switch after each exercise. We made it half way through the board in reverse.

MARY:
Flutters, LBCs, etc for a few minutes

ANNOUNCEMENTS: Bethel, overnight ruc

COT: prayers for family member’s health

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Islands of Adventure!

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WARMUP:
Start at flag and mosey around a bit heading towards parking lot behind Panera
Windmills
Imperial Walkers
Hillbilly Walkers
5 Worst Merkins Ever OYO

THE THANG:
Island Adventure #1 (~15 parking spaces):
Half Wilt Chamberlains
Line up at island, do 50 LBCs
Run to the next island (100 feet away) and do 50 squats
Return to the first island, do 50 flutters (count one leg)
Lunge walk to next island

Island Adventure #2 (~10 parking spaces):
25 Overhead Claps
Cocaine Bear Crawl to other island
25 Shoulder Presses
Cocaine Crawl Bear or CBC or standard bear crawl or lunge back to start

Island Adventure #3:
Railroad Tracks to middle of parking lot
Spacing = 2 parking spaces
Hurdling optional; low planking required

Repeat Half Wilt Chamberlain

Railroad Tracks to end of parking lot

Fibonacci HIIT stations on the way back to flag
5 merkins
8 shoulder taps
13 jump squats

MARY: yes, indeedy
ANNOUNCEMENTS: Bethel, 1st-F events, Cannoli
COT: cancer sucks, job eliminations, ripples

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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