Tag: Zultan

Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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20 by 10’s at Slow Burn

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Mosey warmup

Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point
– merkins/lunge walk
– Squats/bear crawl
– Big boys/toy soldiers
– Handrelease merkins/lunge walk
– Cossack squats/bear crawl Big boys
– LBC/high knees
– CDD/lunge
– Monkey humpers/butt kickers
– Etc

Stretch

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10 for 9 rounds and three stoic lessons

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WARMUP: quick jog to the fire hydrant and back to the bells for warm up – all exercises I/C
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Moroccan night clubs
Low slow squats
Hold people’s chair w/ MNC’s

Bells to the corner of the lot for Main event

THE THANG: 9 rounds
3 exercises per round with a run across the lot and back after each round.

Station 1 – 5-10-15 (4 rounds)
5 – manmakers
10 – goblet squats
15 – swings

Station 2 – 10-15-20 (3 rounds)
10 – merkins on the bell
15 – swings
20 – hammer curls

Station 3 – 15-20-25 (2 rounds)
15 – tricep extensions
20 – flutters w/press
25 – swings

Three stoic lessons were shared from Seneca and Marcus Aurelius – one at each station.

MARY: enough time for protractors with the bell held high as well as rosalitas – took us to 0600

ANNOUNCEMENTS: you bet – all of them

COT: 5th core principle

Thanks 63 Bravo for the call. :eye:

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Smokin Ladder

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:

1. Snake Pit Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Snake Crawl Grinder (3 Rounds)
10 KB Thrusters (squat + press)
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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10×10 Board of Pain

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WARMUP: SSH, windmill, merkins, mosey
THE THANG:
10 rounds, 10 reps of each exercise:
– 1 hand KB swing
– Clean and jerk
– Thruster
– Tricep extension
– Curls
Farmers carry to end of parking lot. Repeat x10

If anyone puts down their KB, all PAX must do 5 man makers on the spot

BONUS:
Divided parking lot into 4 sections.
Put KB at starting line. Run to 1st section do 2 burpees, run back to bell do 2 man makers. Run to 2nd section, 4 burpees, run back 4 man makers. Repeat to the end of the parking lot with 8 and 8.

MARY: no time
ANNOUNCEMENTS: yes
COT: had to be there

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Failure Featured

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WARMUP: Cherry Pickers, Moroccan Night Club, Toy Soldiers
THE THANG: Overhead Press, Goblet Lunges, American Hammer, Suitcase Lunges, Sit Up Press, Overhead Carry
MARY:
ANNOUNCEMENTS:
COT:

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