Tag: Time Machine

Murph prep 2.0

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WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.

THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.

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AKA at STL

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THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

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1Minute per Year

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WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate

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Bar-ab-tastic!

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AKA at Varsity!!
Disclaimer and began with a run towards front of NaFo.
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, plank stretches
Run towards back end of Nafo
Thang 1: Bench mench: step ups, dips, squats, inclines, derkins, calf raises
Run
Thang 2: Wall work: wall tar jai, wall sit, BTW
Thang 3: parking lot climbers: at each line of parking rows, do 20 mtn climbers.
Thang 4: bear crawl: from paint to stop sign
Short mosey run to bottom of the hill
Then NUR back up the hill, stop at pull up bars
Thang 5: bar-ab-tastic: pax do bar exercise called and then do an ab exercise called, we did:
Pull ups, chin ups, switch grips, dead hangs, knees 2 chest, toes 2 bar
Above was interspersed with: LBCs, flutters, leg raises, freddies, American hammers
Fini
COT

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Wow that was a lot of hills

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WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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Ass Kicking April – Yard

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WARMUP: Mosey to warmup – SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises.
THE THANG: Mosey to parking lot with track to complete 7 of diamonds – 4 laps around the track with 4 sets of an exercise. 7 merkins at each (4) station, 14 squats, 21 flutter kicks, 28 LBCs… utilizing the same parking lot, complete exercise from one end to the other – toy soldiers, lunges, bear crawl, karaoke 2… Dora after that – 100 squats, 150 M.C (D.C), and 200 LBCs. End with dips and then a job around the lap.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Street clean up, cannoli run, bethels.
COT: Prayers and praises, ended with prayer.

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Ass kickings only

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WARMUP: Windmills, SSH, Low Slow Squats

THE THANG: 4-corners 5–10-15-20-25
Merkins, Squats, LBC’s, HTH
5-10-15
Wide arm merkins, lunges, V-ups, Big boys

Mosey from COT to behind Oriley’s and participate in 11’s on the hill. Hand release merkins at bottom, bear crawl to top, jump squats at the top, walk down hill

Mosey back to COT

MARY: Airborne stretch

ANNOUNCEMENTS: Read your newsletter

COT: PRAYER OR PRAISE FROM EVERYONE

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