WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.
THE THANG:
4 corners EMOM behind Harris Teeter
Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.
Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.
Laps 1-3 focused on upper body
Laps 4-6 focused on lower body
Laps 1-3 exercises
Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps
Laps 4-6 exercises
Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon
MARY: flutters until the clock stuck 6
ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news
COT: was had and prayed for
WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises
Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work.
WARMUP: Stayed in COT with the usual suspects
THE THANG: Moseyed over to my vehicle to grab one of my favorite coupons, bricks. Each PAX took 2 and was asked not to let go of the bricks for the remainder of the workout.
We ran like Indians around the back of the parking lot to get the heart rate up and to become familiar with our DORA loop.
DORA: 75 BombJacks, 100 SSH ( Jumping Jacks ), 125 Seal Jacks.
After we were done DORAing, held Al Gore for a minute while we moved our arms to different positions.
Went on another Indian Run around the entire parking lot loop until we came back to COT. It was time for our Jack Webb
Jack Webb: 1:4 – 10:40, Merkins: OH Claps
After we were done with JW, held lunge position for 1min each leg while we moved our arms to different positions.
One last Indian Run around the back half of the parking lot until we landed at COT. Time to act like our favorite superhero.
SuperMans: 10 second holds for each position and held each position twice. Positions: Arms and legs straight out, Arms in field goal and legs shoulder width, Arms in airplane and legs wider than shoulder width, Arms in skydive and legs split wide.
MARY: LBCs & Flutters with bricks held up in the air
ANNOUNCEMENTS: Bethel Serve, Trash Pickup, 4Bs
COT: STK!
WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:
WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers
THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between each partner they where:
100 squats: partner 1 does 25 squats while partner 2 bear crawls as far as he can till partner 1 tags him. Then partner 2 does 25 squats while partner 1 bear crawls on. After each exercise complete you and partner run a loop around the parking lot together. This sequence was continued for rest of workout with different modes of transportation.
100 Hand Release Merkins/ Bear Crawl
100 Carolina Dry Docks/ Duck Walk
100 Monkey Humpers/Duck Walk
100 LBC’s/Lunge Walk
We finished with 10 Burpees each while partners did Big Boi’s.
COT for some stretching with 5 minutes left.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP:
THE THANG:
Game:
Throwing a sack on a playfield deciding which exercise to do
After every throw run a round
If a. Field is hit twice or we miss the field 5 burpee penalty
In total
100 merkins
65 big boys
45 monkey Humper
50 rows
60 bicep curl to overhead press
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block.
THE THANG: 30 rounds of partner work so each person ends up doing 15 rounds.
All done with a cinder block
3-Jump over burpees
3-Power Cleans
3-Front Squats
3-Push Press
3- Jump over burpees
While one person works the other rests and continue to switch until all 30 rounds are completed. The rest is there so each round you can do it full speed and with good form.
There is a running clock and every 5 min everyone stops where they are at and runs to the end of the road by the football field and back. Then pick up where you left off and the clock starts over.
Total reps for each person at the end.
90 Jump over burpees
45 Power cleans
45 Front Squats
45 Push Press
MARY: Never heard of her
ANNOUNCEMENTS: Pints and Padres tonight at print shop, 4Bs first week of Nov, read your letter of news
COT: Was had and named a 2.0 FNG, also pray for Miyagi as he starts his first shift as an officer on Wed.
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.
THE THANG:
Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.