Tag: yard sale

Tabata Beatdown

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WARMUP:

Hillbilly Walker, Imperial Walker, Windmill, and Side Straddle Hops.

THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. High knees 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Bear Crawl
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Mosey

Last 10 minutes we did some Fire Hydrants, in and outs, and Planks

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pro tip: don’t take 2 weeks off

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WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.

THE THANG:
11s with imperial squat walkers and diamond merkins

every time you pass the gold hill school sign do 2 burpees

Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers

strong work by all

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Skunked

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4 men showed up for a chilly morning at FMHS. Quick mosey to the band field (no signs of Band Camp). Warm ups (SSH, Imperial Walker, Windmill, Squats). Next, we used the field markers to do a burpee ladder. 1 burpee at each 10 yard marker adding 1 every 10 yards running back to the end zone.
Next, we moseyed to the freshman drop off area. Three rounds of dips x20. Continued our journey around the school to the pull-up bars. Three rounds of pull-ups x5 and squats x10.
Mosey to the front of the school. Two rounds of 1 minute toe taps. Back to COT for Mary (LBCs, Flutters, Hello Dolly, Freddie’s).

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Stone Cold Stunner=Burpees

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WARMUP:

50 SSH IC
40 Mt. Climbers IC
30 MNC IC
20 Flutters IC
10 Merkins IC

15 burpees

Mosey to the bottom of the entrance Hill.

Started a ladder to the top of the hill. At each light pole did the following reps

5
10
15
20
25
30
Round 1 was HR Merkins
Once at the top of the hill we did the same thing with Squats.

After this we did a brief mosey to the handicapped parking lot by the football field. Did some bomb jacks to make it fun.

With 15 minutes left we got back to COT for a Tabata Series. 30 seconds on 10 seconds rest. We did 5 minutes of merkins/shoulders then 5 minutes of Abs/Core.

So much like your favorite professional wrestlers growing up who all had their own signature finishing move (stone cold stunner for example) I too have a finishing move that ensures “victory”.

To finish the workout we did a 5 minute EMOM 10 burpees every minute.

The Pax were delighted.

Thanks to Yardsale for the call.

Until next time!

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Negative Splits

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WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:

SSH
IW
MNC

Peter Parker
Parker Peter
Bombjacks
Burpees

Squats
Monkey Humpers
HB Squats

Freddy’s
Box Cutter
Grave Digger

Merkins
CDD
Werkins
Mountain Climbers

MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter

Honor to Serve

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Head -Shoulder -Shoulders -knees OH No

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4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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Hill suicides

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WARMUP:
– SSH, Cherry picker, wind mill
THE THANG:
– hill suicides with 5 stations uphill with increasing rep count 10/20/30/40/50 reps at each station. Total of 4 exercises. Timer running in background, every 5 min do 1 min of burpees, then continue with suicides.
MARY:
– Sally with squats
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Hills pay the bills

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WARMUP: nah
THE THANG: Mosey towards Gold Hill, since it was 10/3/22 approx every .25 miles we did 3 Kraken Burpees, 10 Mtn climbers and 22 flutters. When we got to Gold Hill we did sprints every other light pole and looped around far end parking lot and around back of school where we I explained next part.,

Hill repeats, 1st trip:

CDD (10) going up and squats (10) going down hill for first trip (every other pole)

Flutters at top and bottom waiting for 6, plus 20/22 extra

2nd trip: Burpees up (3) and Monkey humpers (10) every third pole

Flutters again, mosey back to COT

MARY: burpees instead
ANNOUNCEMENTS: Bethel mens shelter, pints n padres
COT: had to be there

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Cranked to 11s

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11s Merkins/WW1 sit-ups
Lunge walk forward, side left and right
Karaoke left and right
NUR
Squat walks
High knees
Toy soldiers

Run up hill and back

11s Squats/Flutters (4 count)
Bear crawl
Crawl bear
Inch worm fwd and back
Side bear crawl left and right
Crab walk fwd and back
Cartwheels cause why not?

Hip flexors

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