Tag: Vuvuzela

5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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Sandbag Tossing

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WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

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The While Zipper

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WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:

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9 #ao-american-jackal for a circuit of Eastside pain.

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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KB DORA

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WARMUP: Moroccan Night Club, Windmill, Cherry Pickers
THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry
MARY: LBC, Superman, Flutter Kicks
ANNOUNCEMENTS:
COT:

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