Tag: Time Machine

Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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3 Leg Stool

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WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins
THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear between.
Tomb Raider led us to the far lot for some core work/circle of hell. One man runs, two do an exercise called. Lastly Float led us to the Kids lot, did increasing Merkins at every island, headed back to COT, first did similar ladder but with more squats
MARY: got 1 round in
ANNOUNCEMENTS: Turtles and rabbits and the sleep over.
COT: always

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2026.11 Ring of Fire

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Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.

As many rounds as possible.

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Knock out for fun

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WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:

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Rhythm Is Going To Get You

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WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky’s Gonna Fly Now, People’s Chair with a burpee count, Plank Jacks & SSH
THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3 cards each focusing on Cardio, Core, Legs, Upper. Spotify soundtrack of F3’s “300 Great Workout Songs”.
MARY: 2 minute Core work to cap off F1.
ANNOUNCEMENTS: Cannolli Run, Jaeger
COT: Prayers for loved ones’ illnesses.

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Ladders and The Queen

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey

THE THANG:

start at goal line. Run to 10 – do the exercise – run back – do the burpee… run to 20….

Ladder:
10 – big boy situps
1- burpee
20 – merkin
2-burpee
30-mountain climber
3-burpee
40 – squat
4-burpee
50 – LBC
5- burpee

We made it up to 50…back down to 10 on the far side… back up to 50…and between 40 and 20 back on the near side

MARY: in the ladder
ANNOUNCEMENTS:
COT:
QSource – Q1.3 – Queen – what we put in our bodies – nutrition. You can’t or king your Queen. Meaning you cannot do enough fitness (king) to get to ignore nutrition. The sooner we accept this the sooner we can work on the balance. It is as much( if not more) a quality game as it is a numbers(calorie) game. AND factors like Sleep & Stress have proven physiological impacts on the what the body does with the food you give it.

Lay the bricks –
build positive habit through trial and error – one brick at a time. What works for 1 may not work for another.

Setup Accountability
-Standard
-enforcement
-consequence

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Deck O’Pain

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WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching
THE THANG: We had a DeckO’Pain
HEARTS – MERKINS
DIAMONDS-SSH
SPADE-CDD
CLUBS-BIG BOYS
JOKER-BURPEES
After the Deck we traveled over to the pullup bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL

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Tour de Eastside

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WARMUP: Explain the route. If you’re not showing up the Seabiscuit warmed up, stretched and ready to go you’re in trouble.
THE THANG: Run 5.5 miles or less if needed
Cross Dobys through dominion bridge to white rd, run down to waterside loop and back to CRHS stadium. Around high school to Nims Village, up the hill and through the woods to grandmas house we go. Seriously, up the hill in Nims Village to Pin Oak ct and access the paved trail through the woods to Whitegrove Neighborhood. Run along the pond all the way until the end and run up to N Dobys and back to COT
MARY: None we barely made it back in time
ANNOUNCEMENTS: pints & padres tonight w free pizza, bethels Thursday w meatloaf, trash pickup/ CRI help Saturday. Newsletter
COT: prayers for the Robinson family and for U-Haul and his family

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Blown away at Cock Pit

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WARMUP: SSH, WM, Down/up dog
THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall, held wall for awhile then flip tires back. Mosey to bottom of hill, each light up 5 squats, and 5 wide/diamond merkins to the stop sign
ANNOUNCEMENTS: Bethel and trash
COT: Even with just two.

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