WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.
Round 2 was on the other side of the school on the basketball court running back and forth on the court.
25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.
Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed
WARMUP: Little of this, little of that
THE THANG: Coffey and a modified Maltz (look it up)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.
WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds
tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds
MARY: reaching pickle pointers were the crowd favorite
COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.
Varisty
Did a mosey run and then over at pull up bars: Did 5 pullups, 5 knees to chest, repeat.
Then for the main event:
Did the F3 workout deck. Count and exercise is on the cards.
Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.
WARMUP: yea, we did that. Ran around. Some SSH. Some Carioca, Some Imperial and Hillbilly walkers, Ran some more
THE THANG:
5 pull-ups
10 merkins (of various forms)
15 squats with the cinder block
20 swings with the cinder block
4 rounds
Mosey away for a reprieve. So a little leg work for the 6 and mosey some more
Mosey back for one more round
MARY: J-Lo and some Yoga
ANNOUNCEMENTS: Bethel Men’s Shelter is 1/4
COT: Happened. Good sharing. Come take part.