Author: Freon (Page 3 of 4)

Started workout with warm-up

SSH x 15

Toy Soldiers x15

Mosey to the school crossing in front of Ida Rankin Elementary School.  There are six utility poles between the school crossings, we started at one end and did 5 burpees at every pole until you get to the end.  Then we came back the opposite direction but this time doing 10 Big Boy Sit-ups.   We did one final set with 15 Merkins.

Mosey to the (Mt. Hollywood pit) parking lot behind the First Presbyterian Church.

11’s

Start with 10 Tiger push-ups with feet pushing against the wall, then bear crawl to the other end and 1 American Hammer. Repeat in ascending/descending order until you get to 1 Tiger pushup, and 10 American Hammers.

Mosey back to the Mt. Holly Middle School parking lot.

We didn’t have much of a turn out in Mt. Hollywood on July 4^th, only one PAX showed up for a workout.  I thought there would be more people show up since everyone had the day off.  The Declaration of Independence was signed on July 4^th, 1776.  The numbers for the day are 7/4/17/76.

Warmup: 17 x burpees

Moseyed down to the school crossing in front of Ida Rankin.

Suicides: At the start do 7 x American Hammers; run to the first pole do 6 x Merkins; run back to the start and do 7 x American Hammers; run to second pole do 6 x Merkins.  Continue going back and forth in suicide style until you get to the sixth pole.

Moseyed to the shelter of Ida Rankin.

19 x WWII sit-ups

19 x Bobby Hurleys

19 x Ranger Merkins

19 x Mtn. Climbers

Run a lap after 4 exercises are complete.  Repeat x4.

The total number of exercises completed adds up to 76 reps.

Moseyed back to the middle school parking lot:

4 x Dips, Derkins, Step downs

7 x Dips, Derkins, Step downs

17 x Dips, Derkins, Step downs

COT, Prayer List, Pledge of Allegiance

Warm up:

Hillbillies x 15

Burpees x 10

Moseyed to the hill by the Baptist Church.  Started workout with some “Dirty Mac Deuce”

4-sets

Set 1:  12 x Werkins; 12 x American Hammers; 12 x Smurf Jacks

Set 2:  12 x Merkins; 12 x American Hammers; 12 x Smurf Jacks

Set 3:  12 x Hand Release Merkins; 12 x American Hammers; 12 x Smurf Jacks

Set 4: 12 x Diamond Merkins; 12 x American Hammers; 12 x Smurf Jacks

Moseyed to Truist Bank parking lot.

Walls of Jericho

Seven sets of seven exercises.

7 x Suspension Merkins; 7 x Flutter Kicks; 7 x Bobby Hurleys; 7 x Freddie Mercurys; 7 x Squats; 7 x Big Boys; 7 x  CDD

Moseyed back to the Middle School Parking Lot.

Finished up with a circle of Mary.

Announcements

Prayer list

Prayer

There has been a local legend in Mt. Holly for awhile about the “Mt. Holly Boom”.   Every so often there will be large booming sound that will shake our house.  Nobody seems to know where the boom comes from.  Well this morning we know where the Boom! came from when F3 drop the B.O.M.B.S on Mt. Hollywood.

Warmup:  Toy Soldier x 15; Gravel Pickers x 15; Don Quixotes x 10 (special request from Bubba Sparxxx)

Moseyed down to the Truist Bank Parking Lot.

Started the workout with B.O.M.B.S

50 x  Burpees

100 x  Overhead Claps in People’s Chair

150 x  Merkins

200 x  Big Boys

250 x  Squats

Moseyed back to Mt. Holly Middle School park benches.

10-Dips

10-Derkins

10-Step Downs

20-Dips

20-Derkins

20-Step Downs

Had two Pax show up for the workout.  We still had a great workout.

SSH x 15

Toy Soldier x 15

Burpees x 15

Moseyed to Baptist Hill for a little Triple Nickel with Werkins and LBC

Moseyed across the parking lot for some block exercises.  While holding some bricks performed the following exercises.

Flutter Kick (holding brick above head)

American Hammers in Cadence x 15

SSH in Cadence x 15

Lunge walk with Shoulder Presses

Nolan Ryans in Cadence x 15 each side

Ground Pounders x 15

Moseyed back to Mt. Holly Middle School Parking Lot.  Finished with Wave of Merkins.

Pledge of Allegiance

Prayer List

Prayer

Warm-up

• SSH (x15);
• Toy Soldiers (x15);
• Burpees (x5)

Mosey to the hill .

Triple Nickel: Werkins & LBC

Mosey over to an area where there is a pallet of bricks.

Started block work with

• Flutter kicks with arm straight out over head in cadence.
• American Hammer holding bricks, in cadence.  Then ran a lap around the parking lot
• SSH, in cadence.
• Lunge walk with shoulder press across the parking lot.  Then ran a lap around the parking lot.
• Nolan Ryans, in cadence
• Ground Pounders, in cadence.

During the Nolan Ryans exercise we received a brief history lesson from Virus on why they were called Nolan Ryans.

Moseyed back to the start.  And had time for some Wave of Merkins.