WARMUP: Broga
THE THANG: Squats, Running, Pull-ups, Knees to chest
WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!
WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!
WARMUP: Did some stretching and had a nice Indian run
THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.
KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell
-Lap-
Squats
LBC w bell
Deadlifts
KB Swings
-Lap-
KB Swings
Tricept extensions
Around the World
-Lap-
Lawmower pulls
Clean press
Halo circles
KB swings
-Lap-
Squats
LBC’s
Around the world
Shoulder presses
-Lap-
Lawnmower pulls
Tricept extensions
Deadlifts
Clean press
-Lap-
Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.
COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source
Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.
Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!
Cheddah led us for the first half
WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers
THE THANG:
Balls 2 wall/wall sits for 2 rounds
Run to the hill in front of Pike
Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur
YHC took over after 30min
Run to the wall across from veterans park
10 Muscle up
Catch me if you can Indian run with 2 burpees to each stop
First stop the top of hill by Fortmill church of God
5 Kraken burpees
5 Lunge lunge Squat
Second stop Hill st and unity st near the cemetery
5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC
Third stop WEP at HWY 160
5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC
ANNOUNCEMENTS:
Read your news letter.
Grinder Thanks for the opportunity for us to lead
We had 8 for a 3-mile boot camp and 2 for trails at the Fort for a burpee fest of catch me if you can. Along with some kraken burpees. @Cheddah provided the bear crawls, hand release merkins and big boy sit-ups.
Exercises were completed while 2 PAX walked the length of the parking lot with awkward weight attached… Music was present. Penalty burpees were done by all with a happy heart and sore arms.
WARMUP: We warmed up
THE THANG: we played Uno
MARY: Wasn’t there but we stretched some
ANNOUNCEMENTS: Trash pick up Saturday. Bourbon tasting barbecue too.
COT:
WARMUP: SSH, Moroccan Night Clubs, Tappy Taps
THE THANG: Four Corners
Curls, Squats, Lawn Mowers
Skull Crushers, Flutters, Chest Press
Shoulder Press, LBCs, Halos
UHauls, Calf Raises, Swings
2 laps completed
ANNOUNCEMENTS: Lunch today at Inizio’s, Con/Invergence next Saturday at WEP
COT: Prayers for heart surgery next week, marriages, health for family members…
7 pax and 1 pet on board for a morning of Milllkshake.
The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches.
We launched uphill toward Mccammon Street. We saw a pax coming in hot.so we circled back around the trail to the amphitheater for a pickup.
I wanted to get the pax some extra burn in this morning, so I picked several spots to do an advanced pace walk/run from point to point. The first was to run up the grassy hill to the upper level WEP parking lot.
Shoulder station: First exercise was Moroccan Night Clubs (15 in cadence).
Next, I mentioned the AMRAP for Autism at Alcatraz for a shoutout to Divac and the men doing that hard thing today.
All exercises moving forward were AMRAP for 1 minute. Thanks to Uhaul for the timing.
Overhead Claps/Monkey Humpers
Move along to next station. 2 times we picked up the pace and went from one fixed point to another fixed point to increase the heart rate a bit. Bowser showed off his youth and showed us all the bottom of his feet both times.
Next station; Springs Parking lot
Shoulder Taps/Merkins (1 min AMRAP each)
Moved along
Brief stop at Springs Insurance for 1-minute AMRAP of dips on the wall.
Next stop: Millstone Stairs:
3 rounds of leg exercises, calf raises. squats, lunges, as each pax went up and down the stairs one at a time. (Totally stole that from the Fishsticks workout at Footloose this past Thursday).
Advanced pace up the stairs and run to the upper-level parking lot at Millstone Park.
LBC’s/Flutters (1 min AMRAP each)
Headed back to COT. We were cutting it close on time, so we picked up the pace at the final stretch coming up Mccammon Street toward WEP. Bastion must have seen a squirrel because he pulled Tesh out way in front of us with Bowser a close 2nd.
Back to COT. As always, the mumblechatter at Millllkshake was top notch today as we all learned a little bit about each other.
Backblast complete.
Todd Dunmyer, 55, Dojo