A Glorious Workout

Warm-up
Round 1 Part 1 (baseball field) Partner-up 200 push-ups total, one person does push-ups until partner makes his way around the bases carrying bucket of stone, two plates (25s, 35s, or 45s), or single or double sandbag. Part 2: repeat the same with 200 squats.
Round 2: run to playground, then partner-up in groups of 3 to do pull-up/burpee ladder (one person in group does 1 pull-up other do 1 burpee then switch until everyone does one, and the progress to 2 each and so forth to 10 or 10 minutes whatever comes first.
Round 3 part 1: run to football field partner-up; then one person starts with Spider-Man crawls to the 50 yard line while partner does 10 mile kicks; once partner does 10 he switches with his partner and partner does mule kicks until the 50 yard line is reached. Part 2: crab walk to end zone while partner does 10 high jumps repeat back and forth in same progression as above. Part 3: ape crawls to 50 yard line while partner does 20 sit-ups repeat same progression back and forth, Part 4 bear crawl/hold plank for 30 sec.
Finish last 5 min. with circle up of various abs exercises (each person calls one out for 10 count with or without cadence)

Name-a-Rama

Saturday at the Bee Hive Oct 7, 2017

With several of the PAX retreating to Lake Champion, Neon got the call pinch hit on a Saturday. Attendance was still solid and we had an FNG, “Kittyhawk” who later fessed up to being Dr. Seuss’ offspring
Warm-o-rama:
Mosey, SSD, arm circles, reverse lunges, merkins, lunges
Mosey and The THANG!
Run, shuffle, power skip, karaoke, run backwards, high knees, butt kicks
Run to pavilion
Pullup / burpees ladder (10 & 1)
Mosey
Interval work lead by Capone: swing press, merkins, squats
Return to Shovel flag…
Wheels barrows
bear crawls
sprint
mary
Name-o-rama / Count-o-rama: 10
COT: 6:30AM

Brick by brick

September 30, 2017

Q: Tiny Bubbles

Warm up
20 SSH
20 Abe Vigoda
20 Mountain Climbers
20 Imperial Walkers
20 Hillbillies
20 Arm Rockers

Grab bricks mosey to far parking lot bricks overhead long way

15 Berkins
15 Iron Squats
15 Curls
15 Forearm Curls
15 Shoulder Presses
15 Iron Crosses
15 Lunges

The Thang

Brick Presidential Shuttle Run
Goal to 10
Goal to 20
Goal to 30
Goal to 40
Goal to 50

Partner Up
Burpee LBC Circuit 15 Sideline to Sideline
Run with bricks in between

Mosey w/ bricks to pavilion
15 Dips
15 Inclined Merkins
Pull Ups/ Arm Hangs

Mosey with bricks back to flag
Circle Up
Mary
Freddy Mercuries, Snow Angels, High Knees, WWI Sit Ups, Side Crunches, Inch Worms

Announcements
Count o Rama – 9
Name o Rama
COT

Remind us Father when we think back on this workout that these bricks represent our many opportunities to build our faith and our relationships with you and our brothers.