WARMUP:
Few exercises to get the PAX loose
THE THANG:
8 exercises
4 rounds
30 yard run and abs in between each round
MARY:
Couple Mary moves
ANNOUNCEMENTS:
Newsletter
COT:
Just don’t say you’re being intentional…put some action behind the words and do something 👏🏻🥓🔥👆🏻
WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs
THE THANG:
Indian Run with 5 merkins
Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck
MARY:
LBC and Walkers were enough
ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1
COT:
Prayers for marriages
Prayers for health
Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run
Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run
Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
More mosey run
Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises
Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin. Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.
Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining
Mosey run to COT
Thang 3: Sally Routine
Low plank/high plank
Fini
Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run
Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run
Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
More mosey run
Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises
Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin. Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.
Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining
Mosey run to COT
Thang 3: Sally Routine
Low plank/high plank
Fini
WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14
We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.
Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.
Great job men!
Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.
Great job men!
Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.
Great job men!
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT: