Tag: Wooden Leg

Dora….Dora….Dora

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WARMUP: windmills, Cherry pickers, jog, morrocan night clubs, imperial and hillbilly walkers, seal jacks and take bells to the main lot.

THE THANG: Dora’s

Dora 1 – 50 swings, 100 squats, 150 curls, 100 squats, 50 swings

Dora 2 – 25 manmakers, 50 squats, 75 swings

Dora 3 – 25 goblet lunges, 50 swings

Back to COT for 3 minutes of stretching

MARY: Nope
ANNOUNCEMENTS: Lots – read your newsletter
COT: 5th core principle

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Lots of Swings and Man Makers with a few laps thrown in

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WARMUP:
Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop

THE THANG:
Escalating cumulative ladder with a lap between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Squat
Merkins on Bell (5 each arm)
Overhead Press (10 each arm)
American Hammer
Chest Press (10 each arm)

Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc

I think Tressel led us and he was through the OH Press I believe. As always, fun was had by all.

MARY: About 45 seconds of LBC’s to get to 0600

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Back to school

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WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.

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Shoulders of Pain

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WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Zero Running

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WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1

MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Zero Running

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WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1

MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer

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Curtsey lunge buffet

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Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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The Sweaty Loop

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WARMUP: Moroccan night clubs, SSH, imperial walkers, broga
THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more reps. For the last lap, we maxed out our personal reps while maintaining good form.
MARY: cool down while walking a few laps and stretching out some tight joints
ANNOUNCEMENTS: bethel, blood drive, stuff the bus, lawn care (check slack)
COT: grateful for each other to push each other to become better

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