Gut Buster

WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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Debby downer

WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

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Getting our Noah Lyles on

WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop

First loop 30second on and 30 seconds off x2

Second loop, 5k speed

Third loop, easy pace

4th – 5k speed

5th- easy

6th half easy, half 5k pace.

Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!

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Gut Buster

WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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0

Debby downer

WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

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0

Getting our Noah Lyles on

WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop

First loop 30second on and 30 seconds off x2

Second loop, 5k speed

Third loop, easy pace

4th – 5k speed

5th- easy

6th half easy, half 5k pace.

Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!

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Cindy, she’s my friend

WARMUP: Hold plank while we remember SSgt TJ Dudley

THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps

COT

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When the date meets burpees: 8/7 = 87!

WARMUP:
– SSH / IW / WM
THE THANG:
– rollercoaster up the hill with 5 stops, increasing rep count per stop: 10 / 20 / 30 / 40 / 50
– exercises: squats / MC / LBC / AH
– every 5 min: 1min rest = 10 burpees!
– some extra burpees along the way
MARY:
– final 7x burpees in cadence before COT
ANNOUNCEMENTS:
– sign up for final summer-CSAUP and read your newsletter!
COT:
– was held

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The Yard – 3 Aug 2024

WARMUP: We did.
THE THANG:

There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It’s all Julie Andrews and my favorite things… that’s for Band Camp…

Went up to the parking lot track and did some more exercises and loops on the track.

– JCruise took a dump on the 50-yard line and blamed it on the dog. Or maybe it was the other way around… I forget
– FunHouse died of dysentery on his way back across the expansive plains to his home, Oregon Trail style…
– Spider-Man changed into his (not present) shirt after the workout…
– Gears went sleeveless to show off his newly acquired Hawaiian tan…
– Maximus was glad we didn’t do 81 burpees to start our workout…
– Tapout (11) carried Headspin for 50 yards, thus reinforcing my statement about being grown f-ing men. But he promises to keep himself in check in front of his mom…
– Time Machine loves ducks. Like, it might be an unhealthy focus of his life…
– Drop Thrill knows how to keep a man humble…
– 3D (if you haven’t noticed) is accelerating whilst shedding his former self…
– Suplex agrees that we don’t use the word “whilst” nearly enough…
– Yoyo Ma was the War Daddy today. He won’t read this, so I can write whatever I want about him…
– Sprocket continues to fill out his rewards card. Just a few more punches and I think he gets one free workout. Or an ice cream cake or something like that…
– Ruby Slippers loved doing a 6-inch hold. I’ll just leave that there.

When truth pulls up next to you in its limo, rolls down the window and asks you if you have any Grey Poupon, you can pass it this report as a substitute.
no poop was actually created or discovered at the 50 or any other yard line.
no Poupon was actually created or discovered at the 50 either…

MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Old Man Playlist

This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset.

It was a great sweat fest and I was feeling the humidity.

Great job fellas

Kb swings
Shoulder shrugs

goblet squats
Flutters

Curls
merkins

Run

tricep extensions
Squat

Sumo squat
LBC

skull crusher
Rosa lita

Dead lift
calf raises

Lawnmower
American hammer

One arm dead lifts
Dips

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