Author: TStark

Location: Foxhole
Date: 2021-11-13
Weather: cold

Q: TStark
PAX: 4 – Boo Boo, Fergie, Animal Style, TStark

Warm-O-Rama
stretches
jogged around parking lot

Tha Thang
Frankensteins
bear crawls
empirial walkers
lunges

Jacobs ladder
-run downhill and back pedal up whilst partner does merkins ×2
-downhill and side shuffle back whilst parner does squats×2
-downhill and lunges uphill whist partner does burpees×2
-downhill and sprint uphill whilst partner does baby crunches*2

Coupon workout
overhead presses
bend over rows
kettle bell swings
goblet squats
thrusters
chest presses
step up and down leg workout

plank
Mary

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Location: Foxhole
Date: 2021-09-11
Weather:

Q: TStark
PAX: 4 – TStark, Animal Style, Zebra, Fergie

Warm-O-Rama
Michael Phelps
Grass grabbers
Knee pull
leg stretches
Mosey around church

Tha Thang
Imperial walkers
Side straddle hops
LBCs

Jacob’s ladder workout
-Burpees then run up and down the hill (Start with one burpee then increase the # by 1 each time you get back up the hill. run down n up the hill 10 times.
-Merkins whilst partner runs down and up the hill*3
-Squats whist parter runs down and up the hill *3

Coupon workout
20 shoulder press – sprint 25m and bear crawl back
20 goblin squats – sprint 25m and hop back
20 curls – sprint 25m and back pedal back
20 bend over rows – sprint 25m and fo Frankensteins back
20 chest press’ – sprint 25m and do lunges back
(Repeat coupon workouts 3 times reducing the # of reps by 5 each time)

Mosey back to starting position then do a 4 minute planks Tabata.

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Location: Foxhole
Date: 2021-07-31
Weather:

Q: TStark
PAX: 3 – Animal Style, Incognito, TStark

Warm-O-Rama
Michael Phelps
leg stretches
grass grabbers
quad pulls

Tha Thang
100m lunges
100m high knees
100m Frankenstein
100m bear crawls
100m high knees
100m side shuffles
100m butt kicks
100m back pedals

20 coupon squats ×3
20 overhead presses x3
20 coupon curls x3
30 bent over rows ×3
20 coupon back presses ×3
30 coupon step up step down

100m 🏃‍♂️
20 merkins ×3
20 situps ×3
1 minute plank ×3
40 impirical walkers x3
100m 🏃‍♂️

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Location: Foxhole
Date: 2021-01-30
Weather: wet

Q: TStark
PAX: 7 – Boo Boo, 49er, Sparky, Weird Science, Animal Style, Mule, TStark

Warm-O-Rama
-michael Phelps
-arm circles
-quad stretch
-grass grabbers
-runners stretch (left then right)
It was cold so we were running in place for 20seconds between each stretch

Tha Thang
-Mosey for 3 minutes, then stride straddle hop, squat engines (imperial walkers with a squat) and a burpee
-Mosey for a minute, then merkins, squats, imperial walkers
-sprint, then man makers, bear crawl.
-burpees, squats, sprint, merkins.
-sprint, burpees, side straddle hop
-high knees, man makers, merkins,
-lunges, bear crawl, lunges
-Mosey 2 minutes

Coupon workout (repeat 3-4 times)
overhead press, kettlebell (coupon) swing, goblet swats, coupon curls, incline merkins, coupon thrusters, man makers, farmers carry, overhead carry

mosey back to starting location, stop halfway and do overhead claps

End in COT