Author: Freon (Page 1 of 4)

Had 6 Pax including myself.

Started with a warmup: Goofballs x 15; Toy Soldiers x 15

Started workout with B.L.I.M.P.S

Burpees x 5; Lunges x 10 each leg; Imperial Walkers x 15; Merkins x 20; Squats x 25; Run a lap around Mt. Holly Middle School parking lot.

Next, we moseyed to another parking lot.

Alternating Merkins & Squats and bear crawl to the other side of the lot. Rinse and Repeat

Merkins x 10

Narrow Squats x 20

Bear Crawl to the other side.

Werkins x 10

Regular Squats x 20

Bear Crawl to the other side

Diamond Merkins x 10

Sumo Squats x 20

Bear Crawl to the other side

Hand Release x 10

Squat Jumps x 20

Moseyed to the stairs at the auditorium and did 5 calf raises per step.  Next 5 merkin per step.

Moseyed back to the parking lot.

Shoulder Blaster: Baby arm circles; moroccan night club; chinooks; air presses; seal claps; overhead claps; cherry pickers.

COT

One PAX showed up for the Workout.

Mosey to School Crossing sign.

5x Burpees at each utility pole until we cross the other school crossing, turn around and head back.

10x Big Boys at each utility pole, turn around and go back.

20x Squats at each utility pole.

Mosey to the Truist Bank Parking Lot, for some Escalators.

Round 1: 10x Smurf Jacks

Round 2: 10x Smurf Jacks; 20x HR Merkins;

Round 3: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers

Round 4: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers; 40x Bobby Hurleys

Mosey back to the Middle School Parking Lot.

Shoulder Blasters: Perform exercise until Q changes.

Exercises: Baby Arm Circles; Reverse Baby Arm Circles; Moroccan Night Clubs; Chinooks; Air Press; Seal Claps; Overhead Claps; Cherry Pickers.

COT

Warmup: Goof Balls x 15; Toy Soldiers x 15

Mosey to First Presbyterian Church Parking Lot.

Q-Sprints: The Q calls out an exercise and the PAX do the exercises AMRAP until the Q says to “GO”.  The PAX then sprint to the other side of the parking lot.  Then they mosey back to the start.  Rinse and Repeat.

Exercises: Big Boys; CDDs; Crunchy Frogs; Mike Tysons; Flutter Kicks; Groiners; LBCs

Mosey to another parking lot for some 11’s.  The exercises are Tiger Squats & Merkins.

Mosey back to the Middle School lot.  Burpee Dans – 4 lunge walks to 1 Burpee, Rinse and Repeat until we cross the parking lot.

COT

Warmup: Goof Balls x 15; Moroccan Night Clubs x 15

Started Workout with a Route 66 and having burpees as the exercise of choice.

Mosey to Wells Fargo parking lot an performed a Cooper Workout.

Starting with Plank Jacks x 10; Squats x 10; Merkins x 10; and run a lap around the building after each set.  Drop down a Rep after each set.

Started heading back, but had to make a quick stop for some Indian Bear Crawls.  Got in a single file line and got into the plank position.  While the group did Mountain Climbers, the person at the back of the line would bear crawl to the front.  Rinse and repeat until all PAX has had a turn at bear crawling.

War Hammer

1:4 ratio of Big Boys and American Hammers

COT

Warmup: Gravel Pickers X 15; HillBillies X 15

Mosey to the school Crossing: 3 Burpees at each utility pole.

Mosey to the Wells Fargo parking lot: A.L.A.R.M (20 Reps each)

• Round 1: CDD; Lunges; LBCs; Rocky Balboas; Merkins
• Round 2 : Shoulder Taps; Jump Squats; Peter Parkers; Ranger Merkins; Makhtar N’ Diayes
• Round 3: Burpees; Jump Lunges; Mtn. Climbers; Reverse Crunches; Mike Tysons

Mosey to Truist Bank Parking lot.

Modified 11’s

• Round 1: 10 Merkins and 1 Big Boys
• Round 2: 10 Plank Jack and 1 Flutter Kicks

Mosey back to Mt. Holly Middle school. Went to the stairs for some Calf Raises.  Start with 50 and then 100 calf raises.

Grizzcalators: Merkins Crawls up the stairs: Ascend the stairs one at a time in plank position. Perform  merkins on each stair, and increase the number of merkins by 5 as you move up the stairs (start at 20 merkins).

COT