Tag: SugarBug

Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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We may not be teens anymore, but we brought the 40+ YO Spirit..,

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WARMUP:

Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot

THE THANG:

TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending

Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600

ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack

COT: Prayers for mental and physical health

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What’s that smell? Sewer gas…

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WARMUP: windmills, imperial walkers, hillbilly walkers, SSH. Run to guardrail and do dips. Run to school entrance do step ups and 10 derkins. Run down hill to light pole for more fun.
THE THANG: Tabata is the flavor 45 seconds of exercise 15 seconds of rest. 4 exercises per set SS hops, plank jacks, squats, and American hammers. 1 minute rest with 5 burpees included. 2 rounds then 2 rounds of mtn climbers, seal jacks, monkey humpers, and LBCs. 1 min. Rest with 5 burpees. Last 2 rounds pax choice rebel picked merkins )no surprise there), Nasa Flutters, Sugarbug CDDs and Mainframe jump squats. Mosey back to COT for a little Mary.
ANNOUNCEMENTS: jekyll thing, D2D bar other stuff

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Birdcage’s Ladder

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WARMUP: SSH, squat, dynamic plank warm-up with upward<>downward dogs, high plank and various exercises from high plank position
THE THANG: Jacob’s Ladder – 9 through 1 – alternating KB snatches OH on one end of ladder, 4-count mountain climbers on other end of ladder; mode of transportation = pass-through forward lunges with KB “up the ladder” and pass-through backward lunges with KB down the ladder.
Curb Workout- [hand on bell and other hand on curb – merkins in cadence x5, LOW squats in cadence x6, KB swings x7 OYO, KB curls x8 OYO, KB OH triceps ext x9 OYO] x4 sets
single arm KB rows x6 each arm, KB RDLs x10, KB american hammers x7 double-count

Birdcage was supposed to be on Q, but recently fell from a ladder taking down Christmas lights, hence the title of the workout. Apparently he’s doing alright, but sending prayers his way nonetheless.

Thanks to Beaker for calling my number on short notice.

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Mule Run

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WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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Mule Run

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WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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Blast from the Past

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WARMUP: We welcomed two pax from years past and far off locales, Chino Grande and Uncle Sam! Then we got after it.
THE THANG: Based on a late night call from the bullpen by Cake Boss, the plan all along was to include the pax. We did some warmup moseying, then found our way to the far West side of the school and proceeded to follow a pearls-on-a-string path driven by each pax in Fartlek style. Each pax picked a destination, a form of transit and an exercise for the group once we reached the destination. Then he passed the baton to another pax. In each case, the pax shared how long he’s been posting and a bit about what brought him out to F3 and kept him posting. All learned, and all sweated. A good morning with welcome friends! Thanks for the Q stick CB!
COT: Yes! it’s one of the 5 core principles!

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