WARMUP: not much
THE THANG: ran Dudley down to Thomas Knapp anytime you cut across Felts, you ran full out, the rest of the time around 75%
MARY: naw, but we did a little yoga
ANNOUNCEMENTS: newsletter
COT: was held
WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.
Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).
We moseyed around to the basket ball courts.
Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.
Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.
We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.
Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.
Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.
Thanks for the opportunity to lead.
WARMUP:
Some SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then we wandered over to the base of the hill by the stadium.
THE THANG:
Escalating cumulative ladder with a trip to the top of the hill suitcase carrying and back overhead carry between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc
Ran a .55 loop around the shopping plaza. Pax would sprint .10 from one stop sign to another. Short Cool down sprint another .12 slightly longer cool down. Continue on the loop.
All got plenty of miles in!
:punch: :punch: :punch:
WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang.
THE THANG: Station 1: 20 BBSU, Station 2: 20 Merkins, Station 3: bear crawl up the stairs, Station 4: 20 Mike Tysons, Station 5: flip tires, Station 6: Murder Bunny’s, sprint 100m. Two stops in the middle of the circuit for 5 burpees each.
MARY: 5 PAX for BC and 5 for SL Rucking. We all got together for COT.
ANNOUNCEMENTS:
COT:
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.
WARMUP: In cadence, when applicable: Side Straddle Hop. Low Slow Squat. Plank. Moroccan Night Club. Slow Merkin. LBC. Windmill.
THE THANG: Dora: 50 Merkin. 100 Squat. 150 LBC.
Ladder Board until 7:15am.
30 LBC
20 Side Straddle Hop
30 Moroccan Night Club
20 Freddie Mercury
40 Hillbilly Walker
30 Squats
50 Roof Raises
20 Merkins
30 Windmills
I got through Roof Raises. There was more than enough workout in this ladder to take us to 7:15am.
Music: “Body” by The Necks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings
Nur halfway up the hill, Run back (calf raises until 6 returns)
LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts
Nur halfway up the hill, Run back (calf raises until 6 returns)
American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises
Nur halfway up the hill, Run back (calf raises until 6 returns)
MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering
WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint
MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors
I was calling this Four Corners of Fun, but @libertybiberty called it Four Corners of Pain, so I guess there’s a thin line between fun and pain…LOL!!!
I gave a lousy disclaimer then we began the warm-o-rama. Note to self: Don’t take a Orange Theory class the day before you Q as I don’t remember what we did or maybe it was the mumbling chatter that was distracting me. Something about holding a member or a member hanging too low and the water level being too high. Whatever it was, I had to stay focused and keep us on task so we moseyed over the band practice field.
The Thang
In every corner of the field we performed the following exercises. Plank up for the six after each round.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Burpees
Moseyed back to COT for a Merlin Ring of Fire and some Mary.
Announcements:
– Several CSUPS once the month or two.
– Christmas party
– There were others; see the Newsletter
Prayers:
For those in Western Carolina that have been affected by the storm and those in the way of the next storm rolling through Florida.