WARMUP:
THE THANG: running in circles around Kingsley
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog
THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up
Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers
Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges
Indian run back up the hill by fields to cot
MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT:
We took turns call exercises on several stops around the Hugh school.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: choose your own route and distance. Everyone needs put the miles in from 4+ to 15+ miles!!!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: “Tip -Off”
– Warm-Up “Tip-Off”
– Circle-up, all reps in cadence
– Side Stradel Hops-15
– Windmills-10
– Imperial Walkers-10
– Low Slow Squats (hold) 5
– Mountain Climbers 30
– 1 Burpee (Bobby Hurley & Merkins Alternative)
THE THANG:
Message: Kindness, in part, is noticing the guy on your left & right just like a fast break. Look out for each other today
Quarter 1 Fast Break/Full Court Press
Baseline- layup lunges 10 each leg
–
Half Court-line jumps 25 and 25 Plank Jacks
–
Free Throw Line- jump shot merkins
–
Sideline – defensive slides
–
Inside the Paint- Rebound Burpees (Bobby Hurley & Merkin Alternative) 5
–
Quarter 2 Starting 5 Grinder
2 rounds
23 squats (Jordan)
24 merkins (Kobe)
33 big boy situps (Bird)
30 mountain climbers- (Curry)
21 Bonnie Blairs (Duncan)
Message: Great players make teammates better. Great men do the same at home and work
Halftime-Free Throws
Partner A: wall sit
Partner B: 20 shoulder taps, sprint to cone
Switch/ 4 times
Halftime talk: You never know what game someone else is playing (i.e. their life experience) Kindness and understanding are the easiest assists you’ll ever give another person
Quarter 3 Fast Break
Killer Knock Out-play for 8 minutes-If you get knocked out you must perform 10 merkins, 10 bobby Hurley’s, and 10 LBC’s before you can reenter the game. Keep track of how many knockouts you get, prize for the winner
Message: Leave no man behind, leave no man where you found him
Quarter 4 Buzzer Beater 45 seconds/15 seconds rest
American Hammer
Little Baby Crunches
Flutter Kicks
Hello Dolly
Plank Jacks
Flutter Kicks
Closing message: On a court, kindness may look like a pass, a pick for someone else so they can score, or picking a teammate off the ground. Off the court it is a text to check in with someone, forgiveness to those that might have wronged you in some way, patience with those that frustrate you, choose to be kind because kindness changes locker rooms, families and communities!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: YHC (Poppins) wanted to play capture the flag and was set to do it but a nagging injury forced me to the sidelines and so as an audible a running route was suggested:
3.7 miles were gained with following pain stations:
First 4 stops we did
5 burpees
10 merkins
20 squats
Last 2 stops
20 AH
20 Penguins
20 LBCs
MARY:
ANNOUNCEMENTS: Break the Dam- still happening, Bethel Shelter. Next Thursday and every first Thursday of month.
COT: yes
WARMUP: Mosey to the band parking lot
SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose
THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back while partner 2 performs exercises across the lot. Partner 1 picks up where partner 2 got so each round running gets shorter.
Exercises – walking lunge, broad jump burpee and bear crawls
Mosey to hill by football fields for ladder of street lights
1 burpee at bottom of the hill increase 1 each time. 10 monkey humpers at lights. 7 lights total
MARY:
ANNOUNCEMENTS: break the dam. Snow or shine
COT: waiting for it to get warmer to post is going to make it worse
WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile