Tag: SugarBug

Sore in all the Wrong Places

Leave a comment

WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.

MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful

TClap |
0

The Ranch in Cadence!

Leave a comment

WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.

TClap |
0

Last minute DORAs

Leave a comment

WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

TClap |
0

Waldo where are you?

Leave a comment

WARMUP: None ! Got out of the car running to catch up.
THE THANG: Ruck to <#C055Y70G5QE>, show some grit and hall ass back to COT!
MARY: She was creepy, saw some dying <@U02D42U9J21> movements
ANNOUNCEMENTS: The Barry, 4th of July Convergence, Fort Mill Center Lawn Care, Bethel Church
COT: Always stays in COT!

TClap |
0

Humidity is dumb

Leave a comment

WARMUP:
Run away from the stench of the garbage truck.
SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers.

THE THANG:
Continued over to Sonic for the escalator

Add an exercise for each round and all reps are the number for that round

2 – merkins
4- squats
6- LBCs
8- CDDs
10 – lunges
12- flutters
14 – WAM
16 – calf raises
18 – wheezy jeffersons
20 – burpees

First round 2 merkins, run a lap
Second round 4 merkins, 4 squats
Third round 6 merkins, 6 squats, 6 LBCs…

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Always a crowd pleaser…

Leave a comment

WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.

Do what the cards say based on suit and #.

– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back

MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!

TClap |
0

Chick Filet and Cards

Leave a comment

It was a rainy morning in The Fort so we headed for cover under the Chick Filet drive through. We were hoping to get free handouts of Chicken Mini’s, but the only thing on the menu this morning was the deck of pain.

Thang:
:heart: Squats
:diamonds: Merkins
:spades: CDDs
:clubs: Flutters
:black_joker: Burpees
Jack – Run a lap

Back to COT for prayers and praises.

Jwow

TClap |
0

1 mile and no smiles

Leave a comment

WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

TClap |
0

5 alive not at the hive

Leave a comment

Thought the title was catchy since it rhymed with hive. Nothing crazy, started with a little broga and a slight mosey to back lot. Did a few high knees, toy soldiers, butt kickers and mosey up and down the BB court. Did one round at benches of derkins dips and step ups 20 each.

Moseyed back to the front of school for the bulk of the work. Supposedly 4 exercises per minute but timing was a little skewed due to the Qs ADD. 10 reps each of WAM, merkins, mtn climbers, shoulder taps. Big loop mosey. Next squats, sumos, clave raises, and monkeys. Little loop. Abs big boys, weezy Js, amer Hammers, Flutters Big loop. SSH, jump squats, OH claps, Moroccan Nights. Little loop.

Had a brief Q/a on what’s big thing for summer. Good family focused responses.

Ab lab and wrap up.

TClap |
0