Tag: Time Machine

Soccer sprints

Leave a comment

WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:

TClap |
0

Willowbrook loop

Leave a comment

WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Taser!

Leave a comment

WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge

American Heart walk – contact sasquatch

COT: yes

TClap |
0

Sherlock welcome ho(l)me(s)

Leave a comment

WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

TClap |
0

Coupon at the Yard

Leave a comment

WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Arms, Abs, Legs repeat

Leave a comment

WARMUP:
THE THANG:
mosey to Cindy’s
15 curls
15 bent over rows
15 overhead press
1 man maker
X4
Mosey to drop off
25 lbc’s
Bear crawl up the hill
Crawl bear down the hill
X4
Mosey to tennis area
Use wall for
10 step ups with knee drive each leg
10 Romanian split squats each leg
10 box jumps
X3
MARY: Not today
ANNOUNCEMENTS: newsletter
COT: family matters

TClap |
0

Double trouble at The Rock

Leave a comment

WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

TClap |
0