Anchorman had us doing 11s but ended up being 12e cause or math sux.
DORA North and South. We did them all
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other exercise’s. Was headed to see Cindy but she was kidnapped so we had to improvise with rocks instead. Tricep extensions, curls, overhead presses and squats. 3 rounds of 20. Anchorman put us on a DORA with merkins, big boys and squats. With a few minutes left Old Bay gave us a wall sit exercise to round things out. Back to COT for ab lab led by the pax. Shorty will get another chance to redeem himself in the next few weeks. Peace out.
WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…
THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise
-LBC
-Flutter
-Freddie Murcury
-Leg Lifts
I had more but we ran out of time
COT: it happened
8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.
We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.
Blessed to be included and have never not enjoyed being out with the guys.
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: yes
accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats
Jack Webb
Mahktar N’Diayes
A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles
some dynamic warm down across the parking lot
a few minutes of proper Mary
10 counts and 10 counts and 0 burpees, like a proper moderate
345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)
Thanks to PeachStand for accepting my humble fill-in
Looks like we made it,
Barry Manilow
WARMUP: SSH Merks Cherry Pickers Toy Soldier’s
THE THANG: 4 Corners- Crazy 8s, 7s Wall sits, round of Mary
MARY: yes
ANNOUNCEMENTS: Bethel, blood drive, Fundraising….
COT: tremendous
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field
Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back
Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams
Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT: