Tag: Time Machine

Going old school

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WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area

We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.

Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective

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Cindies Dora | Q4.2 Schooling

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Mosey to grab Cindies

THE THANG: Cindy Dora
Dora 1
– 200 swings
– 100 goblet squats
– 50 man makers
– Partner runs lap
Dora 2
– 100 Merkins
– 50 Squats
– 25 Burpees

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100’s

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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.

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Cumulative trips up the hill

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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

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Tour of the Bush with Tires and cindys

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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:

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Boot camp

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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.

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Hominy’s VQ at The Yard – 2.0 Friendly

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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:

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Mule Kick

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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

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