WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles
MARY:
ANNOUNCEMENTS: check slack
COT: prayer and praise for family and F3
WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.
THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC
Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises
Set 3
– Dip
– Step lunges
– Weezy Jefferson
Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats
Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.
Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks
MARY:
Starting with seniors choice, each pax taking a turn.
Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.
Thanks for the opportunity to lead, Bass-o!
Work Hard to become better!
WARMUP: N/A
THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat
MARY:
ANNOUNCEMENTS: check Slack
COT: multiple prayer requests
All w/in this doc:
Done this way so you can access Links to obscure covers of familiar tunes… you are welcome…
https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel