Tag: Tin Cup

Dirty McDeuce – sans SpaceX Launch

Leave a comment

WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.

THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Dip
– Step lunges
– Weezy Jefferson

Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats

Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.

Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks

MARY:
Starting with seniors choice, each pax taking a turn.

Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.

Thanks for the opportunity to lead, Bass-o!

TClap |
0

Happy Birthday Fogerty

Leave a comment

Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

TClap |
0

Don’t let the old man in

Leave a comment

WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

TClap |
0

Tour de Bushwood

Leave a comment

Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run–

Thang 1: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Crab walks-LBC
–mosey Run–

Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
Thang 3: pass the ammunition: found a concrete weight, all pax curb plank. Pass block down the line, at end all do 3 curb merkins, pass the block back, repeat a few times.
–mosey Run–

Thang 4: burpee relays: base line is the flags in front of the school.
Run to light pole 1, do 4 burpees, run back to start
Run to pole 2, do 4 burpees, run back to start
Run to pole 3, do 4 burpees, run back to start
–mosey Run–

Thang 5: wall work
Wall sit, pax individually ran out did 4 merkins, ran back
Muscle ups, 3x
Wall tar jais in cadence
–mosey Run–

Thang 6: shuffle work
Low stance, shuffle right, left, do exercise when called. We did monkey humpers, smurf jacks.
–Run to shovel flag
Some Mary
COT

TClap |
0

Take a lap

Leave a comment

WARMUP:
Mosey
SSH IC
Windmills IC
LSS IC
Imperial Walkers IC
Hillbilly Walkers IC
MNCs IC
Yoga

THE THANG:
Deck of Cards with Merkins, Squats, Big Boys and Plank Jax. Ran a few laps here and there to spice it up.

MARY: Nope, 6-count burpees. Thanks Poppins.

ANNOUNCEMENTS: Lots of CSAUPS on horizon. Pour Decisions this Thursday. Pints & Padres Cookout 7/23.

COT: Stays in COT.

TClap |
0

1st dance at the ballroom

Leave a comment

Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow mosey to football field. Did 10,20,30,40 exercises for BASS big boys, American hammers, sSH and seal jacks. Mosey to Cindy for curls squats and overhead press. Then we did some light poles burpees, overhead claps, hello dolly’s , dips, plank jax, amer hammers, squat jumps, seal jax, flutters, lunges, CDD, mtn climbers, and LBCs. Yes it took 45 minutes.

Announcements shovel flag transfer and prayers.

TClap |
0

Lucky Sevens

Leave a comment

Lucky Sevens
Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).
Ran to the benches and did: step ups, derkins, butt touch squats, incline merkins, dips, calf raises.
Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
21 bobby hurleys, run loop
14 monkey humpers, run loop
7 dry docks, run loop.
Loop was a choice of 900 feet on the outer loop or 600 feet on the inner loop.
Ended up repeating burpees and merkins segments.

Mary: round robin; Freddies, LBC, WWI situps, crossover crunches, rosalitas, flutters.

TClap |
0

Moderate sandbag workout

Leave a comment

WARMUP: moroccan night clubs, windmills, hill billi walkers, low slow squats, lap around the parking lot alternating toy soldiers and high knees
THE THANG: find a partner and grab a sandbag, toss the bag to the curb alternating with your partner, back to start, repeat bag tossing to the curb and back, take a lap with the bag on shoulders, pass bag to partner and take another lap.
Rinse and repeat 4 times, last bag tossing we switched to lateral toss.
MARY: broga and stretching, LBC’s for the last 2 minutes.
ANNOUNCEMENTS: hog and coyote
COT: stays in COT

Tinsel OUT…:christmas_tree:

TClap |
0

13 pillars & 4 levels

Leave a comment

WARMUP: yea, we did that. seriously, it’s important.

THE THANG: ran towards the levels, but found some pillars. Stopped for 1 burpee at the first pillar, then 2, then 3, etc. There were 13. That’s 91 burpees (if I’d done the math in my head, I would have called 9 more in cadence. Guess the PAX are glad, I didn’t….)

At the levels near the tennis courts

Bottom level – 10 squats
2nd level – 10 jump squats
3rd level – 10 lunges
3.5 level – turn around 10 bulgarian split squats
4 level – head back to the bottom level

We did 4 rounds

On the way back, we stopped for Bomb Jacks at light poles in an additive fashion as well.

MARY: Some shinbox work. look it up. mobility matters

ANNOUNCEMENTS: Summer of CSAUP

COT: Always

TClap |
0

Fame-What a Feeling vs Welcome to the Jungle

Leave a comment

WARMUP: Abe Vigoda, Downward Dogs, Honeymooners, Imperial Squat Walkers, MNC, SSH,
THE THANG: Mosey to benches- 3 sets of 10-Bulgaria Squats, Derkins, Dips, Step Ups.
Mosey to Basketball court-Pax lined up at baseline for 1 flying squirrel, sprint to the foul line for 5 sumo squats, run back to baseline for 5 flying squirrels, sprint to half court for 5 sumo squats, return to baseline for 5 more flying squirrels, sprint to opposite baseline for 5 more sumo squats. Sprint back to opposite baseline, rinse and repeat.

Mosey down the hill for wall sits. Each Pax bear crawled toward the opposite end. Then each crawl beared for another set.

With 15 minutes left, 7s were up- 6 jump squats them sprint across the bridge to the bathrooms for 1 merkin. Time ran out when we 1/2 way through. We Indian ran back to COT.
MARY: Circled up while each HIM called out an ab workout for a 10 count.
ANNOUNCEMENTS: Bethel Men’s Shelter this Thursday, upcoming CSAUPS, Fort Mill Care Center Lawn maintenance sign ups for Saturdays.
COT: Dream House’s close friend’s ilness, Teens out of school and on vacation.

TClap |
0