WARMUP: SSH, IW, plank Jax, hillbilly walkers
Warm up
3 min drills
Merkins
Squats
Plank Jax
SSH
Dips
Big Boys
WAM
Jump Squats
Calf Raises
CDD
Flying Squirrel
Flutter
Hand Release
Hello Dolly
LBC
Jump rope
Lap around building
Repeat
COT:
WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.
WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM
WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!
WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
WARMUP: Lite Run into various warmups
THE THANG: Cone O’Rama
8 cones, 8 exercise movements. Repeat for rounds adding # count each round. Changes to mode of transportation each time around.
MARY: Stretching- Pax agreed we need more of this.
ANNOUNCEMENTS: Sept CSAUP & FMCC donations led by #HIM @Beaker
COT: Rejoined SnakePit for COT
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up
THE THANG:
Used the ol’ Seconds Pro app to provide a TABATA workout with 50 seconds on 20 seconds rest ratio. After every 4th exercise we would rotate to the next corner of the parking lot. It should be noted that I used an Apple playlist and the app appeared to have undergone an update since last use… By the time I discovered the errors with both of these items we had come too far (I already pushed start) and the only option was to press forward for the next 40 minutes… We made it through a full cycle and 3/4.
Merkins
Squats
Flutter
Donkey Kick
Rotate
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
Rotate
Box Cutter
Plank Jacks
Lunges
Dry Dock
Rotate
Seal Jacks
High Knees
Monkey Humpers
Freddie Mercury
Rinse and Repeat
Things learned:
-the update changed the default voice from an Australian lady to a deep voiced male… not as fun to be told to do monkey humpers by a deep voiced male
-Apple includes U2’s One as a 90’s Rock/Alternative Essential, and while a great song, it is not terribly motivating… however it is very long…
-the update also messed up the volume of the coach voice anyway, so everyone just had to listen to me yelling over U2 anyway…
COT: It happened… we were all there…
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT:
Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!
I about splashed merlot after all those lunges. Nice Weinke, Wegs.
WARMUP:
20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos
THE THANG:
10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops
MARY:
Yes
ANNOUNCEMENTS:
Post on Saturday!
COT:
Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.