Tag: Über

End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Back to Skool

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.

THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:

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4 corners and a Cake

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WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

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Hill repeats and miles

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WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat

Stations 2 and 4 keep changing the number of reps in a 21s style.

A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:

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3 headed SL

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WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.

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Keeping it simple

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WARMUP: SSH, windmills, up/down dog, world’s greatest stretch
THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump Squats Rd 6 Flutters
MARY: Time for box cutters and windshield wipers
ANNOUNCEMENTS: Golf, HIM camp, convergence
COT: always

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Beat the deck #2

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WARMUP: side straddle hop, imperial walker, cherry picker, windmill

THE THANG:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7

MARY: didn’t have the time

ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup

COT: prayers and praises

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Spicy

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WARMUP: Motivator – have pax pick a number between 7 & 10 (9 was the count)
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch

We moseyed to the bottom of the steep hill.

THE THANG:
Thang 1 – Welsh Dragons
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps or the top of the hill. We didn’t make it to the top so Nur to the top.

Mosey to the basketball courts.

Thang 2 – Wilt Chamberlains
Named for Wilt Chamberlain’s NBA record 100-point game. Starting at one baseline do 100 LBCs, then run to the opposite baseline and do 100 squats. Return to the first baseline to do 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

Thang 3
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 12 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 11 squats. Repeat until you do 12 Merkins an 1 squat. My math was off so we finished 10 and 2 or something like that.
Moseyed to the field.

Thang 4 – Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
We started back down the escalator.
Corner 1: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Run to corner 2
Corner 2: 10 SSH, 20 CDD, 30 Squats

We had a few minutes left and went back to COT for some stretchy things.

ANNOUNCEMENTS:
Blood Drive
Stuff the Bus
Read the news letter.

Prayers:
Prayers for kids and teachers as they head back to school in a couple weeks.
Reede Family
Hucklebuck (my apologies if I got that wrong.)

<@U03L09PTADU> Thanks for the opportunity to lead!! And for helping me name the workout “Spicy”…LOL!!!

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Burpee Ball at Alcatraz

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WARMUP: lap around Runde Park then exercises in the parking lot including Imperial Walkers, Mountain climbers, CDDs
THE THANG: Mozy to the little league ball field right foul pole for 7s. Merkins at the RF foul pole and big boy sit-ups at the left field pole.
Once completed, mozy to home plate to explain burpee ball. Three squares/rectangles were marked off with cones in the outfield. We split up into two teams and scoring was as follows; 1 run if the ball is hit and stops in any of the boxes, 4 runs for a home run, burpee penalty if the ball doesn’t leave the infield or the batter whiffs. At the end of the inning, both teams sprinted to pickup the balls. The team that collects the most balls scores a run.
So that those not batting have something to stay busy with, Pax not hitting worked through a ladder (20 reps each) of the following: SSH, Squats, LBCs, Lunges, Seal Jacks, Shoulder Taps, Mike Tyson’s, Plank Jacks, and 2 burpees.
Batters hit off a tee with the finest and smallest tee-ball bat YHC could find in his garage. Both good and bad hits were had by all. The ball pick became the most contested part of the workout, with full sprints and possibly some tackling. We completed five rounds then returned to COT.
MARY: Nope
ANNOUNCEMENTS: CUSAPs
COT: Family and upcoming doctor results.

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