Tag: Triple Lindy

Destiny And The Random Rock Playlist

Leave a comment

THE THANG:

We played a round of Uno with the following guidelines

Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

We stretched a bit abs called it. Thanks Triple Lindy for letting me lead.

TClap |
0

Where’s Olaf?

Leave a comment

WARMUP: Loosen up the shoulders with Moroccan NC, and big arm circles , ham stretches
THE THANG: 20 ruck squats, 20 ruck burpees, 20 merkins with ruck, 20 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 15 ruck squats, 15 ruck burpees, 15 merkins with ruck, 15 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 10 ruck squats, 10 ruck burpees, 10 merkins with ruck, 10 ruck flutter presses , ruck shuffle stop sign to stop sign and back. Ruck cool down. 1.83 total ruck miles
MARY:
ANNOUNCEMENTS:
COT: Dark Helmet lead us out.

TClap |
0

20-23 No OYO

Leave a comment

WARMUP: Slow mosey around the parking lot to get the blood moving, then circle up for 10-20 of each:
* SSH
* Windmills
* IW
* MNC
* Strawberry pickers

THE THANG: 20-23 – Get through it together
20 exercises, 23 reps each, divided into 5 groups of 4 exercises. Everything done together, in cadence, since getting through anything is better together with someone, right? After a group is completed, run a lap around the parking lot – together (approx 400m),
Group 1
* Merkin
* LBC
* LSS
* Plank Jack
Group 2
* Box cutter
* Wide-arm merkins
* Sumo squat
* Imperial walker 2ct
Group 3
* American hammers 2ct
* Dips
* Lunge 2ct
* Shoulder taps 2ct
Group 4
* Situps
* CDDs
* Calf raises 2ct
* Hillbilly walker 2ct
Group 5
* Leg lifts
* Diamond merkins
* Monkey humpers
* Mountain climbers 2ct
Between each round, we discussed (each person was asked for input)…..
A. Something about 2022 that made you happy, proud, etc (the good)
B. Something about 2022 that made you sad, angry, etc (the bad)
C. What is the main thing or big thing you want to do to improve yourself in 2023
D. Something you feel you need or is important to help you with ‘C’ above
E. Something you can do to better serve or improve your ‘church’ and/or community. Note that your ‘church’ is wherever you lead, you impact, you preach, you teach.

ANNOUNCEMENTS:
* Read your newsletter and get involved! Start 2023 off right!
* Reboot of Q-Source for 2023
* D2D Fundraisers

COT:
* Alot lifted up in both prayer and praise

Thanks for the opportunity to lead!
Blessings and SYITG
-NASA

TClap |
0

Mind Over Moderation

Leave a comment

WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.

TClap |
0

Rockin around the christmas stereo

Leave a comment

WARMUP:
Step touch
SSH
Windmills
Low slow squat
Run in a circle

THE THANG:
Repeat the following movements, generally in cadence with the music, and switch it up at the Qs discretion.

Squats
Imperial walkers
Merkins/CDD (alternated rounds… because moderate)
Plank jacks
SSH
Toy soldiers, which generally devolved into Rockettes style kick dancing
Monkey humpers
Clave raises
Run in circle
Face outward shuffle
Face inward shuffle

Rinse and repeat

MARY:
You mean “MERRY”

ANNOUNCEMENTS:
Christmas party, Bethel men’s shelter, read your newsletter

COT:
Some folks say they can’t wait for their kids to be out of the house. Maybe check yourself if this is you. Cherish the time with your 2.0s

TClap |
0

Foghat @ Ballroom w the Q stick!

Leave a comment

WARMUP: Merks, Derks, Windmills, Squats LBCs and a mosey.
THE THANG: Circuit of 5/10 reps w 5 Bobby Hurley and a lap mixed in between reps. Closed out with 7’s Bombjack/Merks and mixed in some Wallsits and each Pax shared one thing their were Thankful for over the Thanksgiving weekend.
MARY: none
ANNOUNCEMENTS: litter pick up, Christmas party, and Mental health over the Holidays
COT:Cousin Eddie closed us out.

TClap |
0

2022 Thanksgiving Day Convergence

Leave a comment

Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

TClap |
0

Parading on the rain!

Leave a comment

WARMUP: Windmills, Pickers, Low & Slow Squats, Plank stretches… wall sits with lunge walks, wall sits with toes off ground
THE THANG: Dora with the following…
instead of running the person not completing exercises held al gore for the first round
100 calf raises
200 merkins
200 LBCs
100 Steps ups – each leg
200 Flutters
100 Baby arm circles
100 Incline Merkins

MARY: Worked into “the thang”
ANNOUNCEMENTS: Lots!
COT: We held one

TClap |
0