WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches
THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH
2 trips of lunges
MOLESKINE:
ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.
WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: willie mays, forward fold, arm stretches
THE THANG:
-Dora: 200 SSH, curls, press while partner runs
-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO
ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.
WARMUP: Willie mays hays, forward fold, arm stretches
THE THANG: Dora: 200 ww1, squats, ssh while partner runs.
-lunges down and back, 2 times
-w/ coupon: 100 squats and curls with rifle carry every 25 reps.
MOLESKINE:
ANNOUNCEMENTS: welcome to F3 Boars Head! Also friends by the river starts sept 5
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary
WARMUP:
Short Mosey to
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey and standard stretches
THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next
Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers
COT: Some gratitudes and some challenges. All in it together.
unseasonably cool
WARMUP:
Mosey down to the pond
SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch
THE THANG:
5 Burpee buy-in
DORA ….sort of
P1: 30 crunchy frog
P2: Run up the hill and back then switch
P1: 100 squat
P2: Run up hill and back
P1: 100 each leg Step ups
P2: Run up hill and back
P1: 100 Dips
P2: Bear crawl out and back
Run across field
Lunge walk up through woods
Sprint up stairs
Mosey to bball court grab coupons
Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min
COT
WARMUP: Jog / Stretch
THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next
Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers
ANNOUNCEMENTS: Come out to the next Pickin Party!
COT: Lots to be grateful for and lots of challenges!
WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches
THE THANG:
-Lunges
-100 Squates, Curls, Press, SSH with run every 25 reps
-100 Dips OYO
-100 Calf raises OYO
-Circle of Mary
ANNOUNCEMENTS:
Friends By The River tonight
Night Moves Saturday Hipster house
