Tag: Twister

Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Hello Newman

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I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.

Go through gauntlet again as a group

Beat crawls
Crawl bears
Burpees

Mary

Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter

Prayers
Health
Family
Comeback kids

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Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Pre Trash Pick Up

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WARMUP: no
THE THANG: run to round about down Kingsley hang right on 21 to Peach Stand hang left on 160 to Main Street up to Tom Jones hang right to little Walmart and trace the steps back. Some rucked, some ran, some ran a lot more.
MARY: no
ANNOUNCEMENTS: yes
COT: yes

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ab-solutely

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WARMUP:
Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker
THE THANG:
Mosey to the end of the parking lot for 11s
10 BBSU —–> 1 “wheezy Jefferson”

Pair up for a dora. Either run the full length of the parking lot or bear crawl 1/3 the length and run back.
100 Freddy Mercury (double count)
200 Flutter (double count)
300 LBC

Six minutes left, so dragon walk back to COT.
MARY: Window wipers!
ANNOUNCEMENTS: Stuff is happening soon
COT: It’s time to trust. Not a prayer circle

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Dealer’s Choice

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Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win.
WARMUP: Slow mosey to the contractors pickup area at Lowe’s, circle up for the following, my standard SWIMS warmup:
– 15 SSH 4ct
– 10 Windmills
– 15 Imperial Walker 4ct
– 10 Moroccan night clubs 4 ct
– 15 Strawberry pickers
Since we were where we needed to be, we went right into….
THE THANG:
Dealer’s Choice
I have had the F3 workout deck in my truck for quite some time, like over a year, and never found the right opportunity to use it. Well, today was the day. The cards are waterproof so I was not worried about them getting wet, just whether I could read the small-ish print or not. HA!

Pick a card, do the exercise, then on to the next. Clubs are core, hearts are cardio, spades are legs, diamonds are upper body. Rep count is based on number/suit on the card 2-10 are their number, jacks are 11, queens are 12, kings are 13, aces are something special. jokers/jester are wild card (I had them as 10 burpees).
We got through the following (larger numbers were OYO, everything else in cadence)
2 bulgarian split squats
2 hand clap merkins
11 plank jacks
100 calf raise (ace of spades)
3 wojo squat
7 LBC
sprint 200 m (modified to 50m out and back, 2 of hearts)
11 dips
10 rosalita
NUR 50m out and back
sprint 300m (modified to 50m out and back, 3 of hearts)
lunge walk 50m out and back
10 oblique crunch per side
90 sec high plank
4 CDD
100 SSH (ace of hearts)
13 merkin
sprint 400m (modified to loop around parking lot)
5 lunge 2 ct
12 monkey humpers’
100 arm circles (50 each direction, ace of diamonds)
7 monkey humpers
3 Chuck Norris merkins
6 wide arm merkins
4 alternating side squat/lunge, each side
10 incline merkins
12 diamond merkins
9 ranger merkins10 butt kickers each leg
12 freddy mercury, 2ct
5 hand release merkins
9 LSS
60 seconds low plank (on forearms)
That put us at 3 minutes to 6, just enough time to run back to COT. Unfortunately no jokers/jesters were pulled.
Mumblechatter was most excellent!! Great job by all
MARY: None

ANNOUNCEMENTS: A LOT going on. Highlighted literally everything that is in the newsletter.

COT: A lot lifted up. Reminded PAX that we are all carrying burdens, and we men tend to suffer in silence, but when it gets too much, do not be afraid to reach out, for someone will definitely step in to help lighten the load.

Thanks Peach Stand for the opportunity to lead.
SYITG
Blessings,
-NASA

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