Tag: Time Machine

Burpees for 1

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WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga

THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run

Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges

Lunge/Toy Soldier to benches
Step ups for 2 minutes

Return to stage

MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch

ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza

COT:
Patience
Family
Health

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1776 Patriot Games

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10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did.

Warm-up
– 10 Low Slow Squats (IC)
– 10 SSHs (IC)
– 10 Imperial Walkers (IC)

The Thang
– 1776 Yard Run (1.01 miles)
– 100 Merkins
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Pullups
– 100 Squats
– 100 Mountain Climbers
– 100 Lunges
– 100 Overhead Claps
– 100 Dips
– 100 Flutters
– 100 Step Ups
– 100 American Hammers
– 100 Shoulder Taps
– 100 High Knees
– 100 Side Straddle Hops
– 100 Yard Bear Crawl
– 76 Burpees

NMM
None of us made it to the Burpees, but all of us questioned why we were doing this to ourselves. The run had about 100 feet of elevation gain, which none appreciated. Nevertheless, we had good mumblechatter and welcomed our newest FNG, “Chester Drawers.” Thanks for the opportunity, Masterpiece.

Aye!
IJ

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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Grad Q School

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WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission
THE THANG:
Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles
Found some wall and had a seat, started going through Pax on why they first started coming out and why now. Started a run out the lines and back, 5 Burpees at each progressive parking row
Went to the circle, mini Dora, 50 Merkins, 75 BBS, 100 Squats, covered the Credo.
Over to the band lot, Suicides out to the 50, run out nur back, Hello Dolly’s at the 10’s yard line Last 50 yards called on Bald, he said cocaine bear crawls to the 30. Barry called broad jumps and merkins the last 30 yards.
Mosey back to COT and finish up the last of the PAX stories
MARY: Nope
ANNOUNCEMENTS: Bethel, 4th and Barry
COT: Remember the why.

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Mumble Chatter

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WARMUP: mosey around for a little and then SSH, windmill, imperial walker, hillbilly walker, cherry pickers, Moroccan nightclub, merkins, mountain climbers, honeymooner, and downward dog… stretching them calfs.
THE THANG: Start in the band parking lot – LBCs every 10 yards with the quantity matching the yardage – 10 LBCs, bear crawl to 20, 20 LBCs, etc. We did flutters after 50 – 40 flutters, bear crawl to 30, 30 LBCs, etc… we went to the benches – dips, inclined merkins, and step ups (2 sets). Mosey to cinder blocks – curls, shoulder press, bench press with flutters. Run down hill and back. Rinse and repeat 3 times. Using 4 speed bumps, we ran to each one increasing our count of mountain climbers – 10, 20, 30, 40. Mosey back to COT for stretching.
MARY: i don’t know if this is Mary but ended with airborne hip exercises and some stretching.
ANNOUNCEMENTS: read newsletter
COT: Prayer request and ended with prayer. Good chatter about life.

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