Author: Amazon (Page 1 of 2)

First Q since being back from a stress fracture, had to knock the rust off.

Normal warm-up… a few SSHs, Gravel Pickers, and Merkins.

Moseyed to Park maintenance parking lot.

• Circled up and did 20 flutters, 20 dyeing cockroaches.

Moseyed onto the park Playground:

• Mini MFR in honor of the 4 fallen police officers in CLT.
• Rinse and repeat 4x:
  • 20 Merkins
  • 10 Pull-ups
  • 1 lap around the playground

Mosey to the picnic shelter:

• Rinse and repeat 3x:
  • 20 step ups
  • 20 dips
  • 10 Durkins
• 1 Minute Wall sits 3x

Mosey to the top of the park: Lunges across the parking lot.

Moseyed back to the Pelicans and finished off with round robin.

Kept it real.

Warmed up with the standard…

Mosey down main to do 4 corners, big boys and swats. 3x laps

Step ups at the church, dips, and derkins.

Mosey up Franklin to parking lot near Pita Wheel where we did 3x Lungs, bunny hops, skipping.

Mosey down main doing 10x merkin per light post.

Finished with red robin.

On a froggy August morning 5 HIMS got some exercise.

Warm up at Pelicans parking lot.

SSH, Hill Billie’s, Squats.

Mosey down Riverwood Pkwy.  Doing 5 squats at each light post.

Turned on Plantation Trail 10 Merkin at each light post. Ran back down P Trail doing  more merkin

Moseyed to DG parking lot: 11s, mike tysons and squats.

Moseyed to Food Lion, 4 corners in parking lot.

Moseyed back to Pelicans for nap time.

Warm ups at Pelicans: SSH,  Merkin, etc. the usual…

Mosey past Marthas to the maintenance shop parking lot.

Circle up… R over L and L over R; Squats, Flutters, LBCs 3x

Mosey into Marthas through ball fields.

Stop in the parking lot for merkins… first of many. Mosey around the perimeter of baseball fields, at each dividing space between fields more merkins 20, 30, 40, 30. oh yeah, they burned. Once we made 1 lap (4 sets for merkins) rinse and repeat, reverse direction, with burpees 5x at each dividing space between fields instead of merkin. Each lap is .45 miles.

Slow mosey to the picnic shelter. Step-ups for Whoopee, decline merkins, dips, more step-ups.

Slow mosey to the parking lot for ab work. Flutters, leg lifts, dying cockroaches.

Strong mosey from back to Pelicans with a few stops for SSH and mumble chatter.

With 2 mins to spare we finished up with round robin.

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Warm Up:

Side straddle hops

Gravel Pickers

Squats

Merkins

Mosey to Park:

20 Flutter kicks

20 dying cockroaches

Mini MRF:

• 10 Pull Ups
• 15 Push Ups
• 20 Squats
• Run lap around playground, rise and repeat 5x

Mosey to Pic Nic shelter:

• Step ups 20
• Dips 20
• Durkins 20

Mosey back to Snowcones!

Warm up:

• Side straddle hops
• Hill Billies
• Squats
• Merkins
• Star Jumps

Mosey to FUMC

• 5 burpees run across the parking lot do 5 Alarm clocks, rinse and repeat 5 times.
• Lunges across the parking lot, bunny hops back; rinse and repeat 3 times.
• 10 Dyeing Cockroach run across the parking lot do 10 merkins, rinse and repeat 3 times
• 11’s
  • Burpee & Big Boys

Plank 60 sec

Wall squats 60 sec 3x

Mosey to Parking garage:

Break up into 2 grounds: even number of people per team, team Run around their circles until all members have ran. Team #2 won!

• Merkins/Mexican Jumping Squats – 25
• Alarm Clock/Alligator Merkins – 25
• Squats/Smurf Jacks – 25
• Twinkle Toes or Tie Fighter – 25

Mosey back to Start

Masters inspired Workout…

Who’s won the Masters the most? Jack Nicklaus… how did Jack exercise? Who knows, not much on record… so who’s won the Masters the 2nd most? Tiger… how did does Tiger exercise? Run, lift, run… Here we go!

Warm up:

• Side straddle hops
• Hill Billies
• Squats
• Merkins
• Gravel pickers

Mosey to Martha

• Mosey Around track

M-A-S-T-E-R-S (2x)

• Merkins/Mexican Jumping Squats – 25
• Alarm Clock/Alligator Merkins – 25/ across parking lot
• Squats/Smurf Jacks – 25
• Twinkle Toes or Tie Fighter – 25/across parking lot
• El Capitan (Lunge with hands on ground) – across parking lot
• Reverse lunge/Reverse Crunch – 25
• Side straddle hops/Step Ups – 25

Picnic shelter:

• Step ups
• Dyeing Cockroach
• Declined Merkin

• Mosey Around track then back to the Sandlot

Warm up:

• Side straddle hops
• Squats
• Merkins

Mosey to Food Lion

• 11’s
  • Burpee & Squats

Wall squats 60 sec 3x

Twinkle Toes 20 3x

Flutters 20 3x

Whoopees Fav, Hip slappers 10

Mosey down Riverwood Pkwy

• Jail break 3x up Village Ridge Dr.

Mosey to 245 Riverwood

• Alligator merkins
• Tie Fighters: Baby Arm Circles in a lunge position

Mosey back to AO

Warm up:

• Side straddle hops
• Hill Billies
• Squats
• Merkins

Mosey to FUMC parking lot

• 11’s
  • Burpee & Big Boys

Wall squats 60 sec, 2x

Mosey to Parking garage:

• Tie Fighters (baby Arm Circles in a lunge position) up the parking garage, then skipped.
• High knees

Down the steps to bottom of parking garage to work on that 6 pack…

•  Big Boys 20 2x
• Flutter kicks 20 2x

Mosey towards starting point.

• Wall squats 60.

Finish mosey to starting.

Round robin to finish up!