Author: Mamas Boy

Started out with the lights out, and they never came on…

Warm up: Don Q’s, Imperial Walkers, Merkins, Slow Squats

Mosey over to the hill across the railroad tracks, then 5 rounds of:

• 10 Jumping Squats, run down the hill, 10 burpees, run up the hill (one round)

Mosey back towards F&B then 5 rounds of:

• 5 merkins, 5 mule kickers/bucking broncos, 5 big boys

Using the block of buildings there,  1.5 rounds of:

• Inchworms to the corner, lunge walk to the next corner, bear crawl to the next corner, jog backwards to the start

Out of time halfway through round 2.

Mosey back to F&B parking lot, pledge, announcements, then prayers.

Started out with the pledge, because we are Americans

Next, we did a lap around the parking lot then settled into a warmup of the following:

3 Rounds (slow to get us loosened up) of:

• 5 merkins
• 10 big boys
• 10 squats

Next, was mini leg blasters which was 10 Rounds of:

• 10 squats
• 10 lunges (count both sides)
• 10 jumping squats
• 10 jumping lunges

Ouch.

Next, we hit a merkin circuit that was 3 rounds of:

• 30 seconds max merkins
• 30 second rest
• followed by 1 – 60 second max merkins

To finish things off, we hit the hill on Assembly St. and did hill sprints with 5 Kraken burpees at the bottom each time.

The Goat 11/30/23

Pledge 🇺🇸

Warmup: Side straddle hops, merkins, windmill, gravel pickers, low slow squats 10x each

Mosey around the block to get warm, then:

Corners

Exercise at each corner, sprint between

Round 1: 7 burpees

Round 2: 14 4-count flutter kicks

Round 3: 21 Merkins

Round 4: 28 good form squat

Round 5: 21 merkins

Round 6: 14 4-count flutter kicks

Round 7: 7 burpees

Wall Work

10 feet on the wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

10 burpees for the train

Mosey around the square, sprint the hill then time was up

Attendance

Mamas Boy

Dr. Seuss

Bubba Sparxx

Nutria

Eh Y’all

Spider-Man

Orangeman

Goose

Anchorman

Cherie Berry

Sunshine

What’s up

Radar

Tooth Fairy

Hot corner

Tesla

Not sure if I’m doing this right, but here goes:

The Storm, 9/5/23

VQ: Mama’s Boy

Warm Up

15 Merkins, 20 Side straddle hops, 20 Gravel pickers, 20 Windmills

Mosey to the school entrance and then:

3 Times

40 Step ups (count all), 30 Dips, 20 Derkins

Mosey to bottom of the hill and then:

5 Times

Uphill sprint, 20 Good Form squats, Down Hill sprint, 20 lunges count both sides

AB Set for those waiting on runners

5 minutes max burpees

Mosey back to start point, remember burpee number, cut in half then do that many merkins