Tag: Sunkist

Crows Nest was A Virgin

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder

Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds

Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats

Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.

Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total

Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups

Mary:
American Hammers – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Compound Kettle Bell

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WARMUP:
Tick-tock torso twist, right in 3cadence,
Walkout merkins in 5cadence,
Tick-tock torso twist, left in 3cadence,
Moroccan nightclub in 3cadence,
Monkey humpers in 3cadence,
Inchworm to squats in 7 cadence.

THE THANG:

Speedwalk to lighted area by stadium entrance and form a single line. Then while holding the bell in various positions perform 5 reps of the below compound movements 2 times in various cadence:

1 – bell at front waist and then squat to KB swing to side raise to front raise in 8cadence on right then left.
2 – bell at lower back to a front lunge to side lunge, then back lunge to a calf raise in 8cadence on right then left.
3 – bell at side to standing oblique crunch to upright row to jerk press in 7cadence on right then left,
4 – body destroyer pose with bell on ground behind head to chest pullover to chest press to side chest fly to big boy situp to incline press to front raise in 9 cadence,
5 – bell at side to opposite leg lunge to row to bent over triceps kickback in 5cadence on right then left,
6 – sumo squat hold with bell at chest to front press to incline press to military press to overhead triceps press in 10cadence.

Few extra minutes left and did some miscellaneous exercises like chair pose with bell in the incline press hold to single leg good morning pose with bell to plank on bell.

ANNOUNCEMENTS:
New A/O configuration.

COT:
Prayers for recovery for <@U050B5M1DGR>, driving safety by <@U08NJ8FF1PF>.

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Ice Ice Baby – Board pushing

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WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch

Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium

THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line

Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion

Repeat until 5:45 – we got about 4 down and backs

Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed

MARY: 4 minutes of ab work, everyone got to call an exercise

ANNOUNCEMENTS: yes
COT: yes

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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Heavy burden

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WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH

THE THANG:

4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.

1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag

2: Sprint 50yds and mosey back, repeat

3: Strength
5 merkins
10 Carolina dry dock
20 air squats

4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH

Repeat until ~5:55

MARY: Core, birdcage 10 count

ANNOUNCEMENTS: newsletter

COT: You never know how much time you have left.

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MILGA MONEY

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WARMUP:
LB warm-up
SSH
Imp Walkers
Hilbilly Walkers
Low slow squat
Merkins
Broga
Mosey

THE THANG:

MILGA MONOPOLY

GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk
GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP

521: Band Camps Pit Stop. Bear Crawl 6 Cones Up

521: 50 SSH shared
Next MOT: Crab Walk

521: 50 Merkins Shared
Next MOT: NUR

Redstone: 50 Mountain Climbers shared
Next MOT: Walk

Redstone: 50 Imperial Walkers shared
Next MOT: Run

Redstone: THE SHARONVIEW SECURITY GUARD IS ONTO YOU! RUN A FULL LAP DO NOT STOP AT GO!

Jail: 10 Burpees OYO each. Until you roll a 6 you do 1 burpee a piece for each roll
Next MOT: Duck Walk
If band camp sent you here thank him

SUN CITY: 50 Big Boy Sit-ups shared
NEXT MOT: NUR

SUN CITY: 50 Swings Shared
NEXT MOT: Crab Walk

SUN CITY: 50 Squats with ruck. Shared
MOT: Walk with Ruck until you return or pass this site for all sites. Leave it for the next group.

THE EXCHANGE: grab Ruck if no one has it and do 10 squats a piece. If someone has it grab it and do their workout send them back to this space

THE EXCHANGE: 2 minutes of jump rope
NEXT MOT: Bear Crawl

FREE PARKING: Do a 10 Count. Roll again
NEXT MOT: Walk

RIZZOS SPAGHETTI HOUSE: 50 KB swings shared
NEXT MOT: Run

SWEETWATERS: 15 Burpees Each OYO. Good form
NEXT MOT: Walk

SWIG: 20 Goofballs each (DH GETS JUMP SQUATS)
NEXT MOT: Bear Crawl

SHAUN CRAWFORD’S SPOT: ALL OUT SPRINT 6 SPACES AND BACK
NEXT MOT: Walk

Mick Mulveneys Deal House: 20 SSH shared. Grab all the MILGA MONEY of the team in front of you and send them back to this spot and take their spot.
MOT: MOSEY

Dorian Williams’ Depot: 50 calf raises
NEXT MOT: Bear Crawl

Lancaster Sheriff Station: 50 Diamond Merkins Shared
NEXT MOT: Run

Chance: Roll dice. Add a zero to the end of the number and do that many squats/merkins or calf raises
NEXT MOT: Duck Walk

High Seas Mini Golf: 50 Bobby Hurleys shared
Next MOT: lunge walk

Firethorne Country Club: 50 Carolina Dry Docks shared.
Next MOT: Mosey

Andrew Jackson State Park: 2 minutes of planking
Next MOT: Crab Walk

Birdcages House: Do 10 squats with as poor form as possible
NEXT MOT: Walk

Hells Angels Clubhouse. 50 jump squats
Next MOT: Bear Crawl

Redfin: 50 Hillbilly Walkers Shared
Next MOT: Run

MARY:
Flutters
ANNOUNCEMENTS:
Thanksgiving convergence
Pizza
Food collection
Bethel
Christmas party

COT:
Health and fellowship

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Complicated not Hard

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WARMUP: 105 SSH in Cadence

THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins

3 minutes of Mary

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GTL at the ramp

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WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

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