WARMUP: Mossie- 1/2 mile, the circuit run
THE THANG: Get a partner- one runs the others works
MARY: time for three- See attached
ANNOUNCEMENTS:
COT:
Welcome and 5 core
Disclaimer
FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.
Mosey in front of the gym
L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.
Mosey to flags
21 Bobby Hurley
16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC
Welcome to FNG Blueprint!
COT Quote from Logan’s dad:
“I want him to be remembered as a respectful young man, as a fighter.”
“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”
WARMUP:
Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:
Bring bags to outdoor amphitheater
Three rounds- ladder workout
5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins
MODE- Bear crawl up hill
5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level
MODE- Reverse crawl
Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys
MODE- Third round- lunge walk
Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.
Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes
WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins
THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street light – 10 merkins, count increased by 2 at each light, ran back to start; then 10 squats, count increased by 5 at each light; then 10 lbcs, count increased by 10 at each light, then 10 mike tysons, increments of 2, monkey humpers, increments of 5, American hammers, increments of 10
MARY:
ANNOUNCEMENTS: 1776, csaups
COT: yup
WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 hillbilly walkers
Mosey, stop at curb and do 10 incline merkins on curb in cadence
Mosey to church parking lot, 10 low slow squats in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to concrete parking lot in front of church and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY: flutters, American hammers
ANNOUNCEMENTS:
COT:
WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of their bags for the following: 10xSSHinCadence, 1 ManMaker, 10xCPinCadence, 2 ManMakers, 10xHWinCadence, 3 ManMakers, 10xLSSinCadence, 4 ManMakers, 10xMNCinCadence, 5 ManMakers. We were warm.
THE THANG: We would have been on the field in front of the school, but it was being watered when I arrived. So, designated a starting line, then set-up 4 cones about 15 yards apart in the parking lot.
All partner work
1st Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with LT Dans while Partner#2 racks the bag and jogs to the last cone and then back to meet his partner. When the band is back together each PAX completes 5 ManMakers. Switch and continue the journey until you reach the last cone.
2nd Routine: Traveling from the starting line to the next cone Partner#1 Front Press throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 BentOverRows & 20 Curls. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.
3rd Routine: Traveling from the starting line to the next cone Partner#1 Backwards Overhead throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 Chest Presses with bag while fluttering & 20 Alt. Plyo Merkins. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.
4th Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with 2 Rotating Side Throws ( 1 from each side ) while Partner#2 completes 2 Burpees. Partner#2 jogs to the bag and then performs his 2 throws while Partner#1 completes 2 Burpees. Keep switching until you reach the last cone.
MARY: No time
ANNOUNCEMENTS: Bethel serve on July 4th, Convergence on July 4th, CSAUP Summer Trifecta
COT: Everyone shared a praise and a prayer. Show to Know!
WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises
WARMUP: Yes
THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50..
MARY: Kinda
ANNOUNCEMENTS: Read your News Letter
COT: We did it .
WARMUP: Mosey almost a Mile
THE THANG: Partner Ab work and run-see board attached for work out exercises
MARY: out of time
ANNOUNCEMENTS: 3 events this summer – see newsletter
COT:
WARMUP: mosey to the football stadium – exercises with burpees in between.
THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins
Run to top of hill – mosey to Citi lot off campus
6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.
Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.
MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call, Warning Track.