Tag: Time Machine

BOMBS Away!

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WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

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Apollo Creed

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WARMUP: SSH, Imperial Walkers, low slow squats, merkins

THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.

Ladder style – shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing – 5 merkins, 2nd swing – 10 squats, 3rd swing – 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing – 5 pull-ups.

Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT:

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Soccer sprints

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WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:

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Willowbrook loop

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WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Taser!

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WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge

American Heart walk – contact sasquatch

COT: yes

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Sherlock welcome ho(l)me(s)

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WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

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Coupon at the Yard

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WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

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Arms, Abs, Legs repeat

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WARMUP:
THE THANG:
mosey to Cindy’s
15 curls
15 bent over rows
15 overhead press
1 man maker
X4
Mosey to drop off
25 lbc’s
Bear crawl up the hill
Crawl bear down the hill
X4
Mosey to tennis area
Use wall for
10 step ups with knee drive each leg
10 Romanian split squats each leg
10 box jumps
X3
MARY: Not today
ANNOUNCEMENTS: newsletter
COT: family matters

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