4 Purple Cobras trudged their way through a fun-filled Tabata workout that involved strength, cardio, and core workouts. It was tough, but much like the Pens š§, these guys donāt give up.
Great introduction to Purple Cobraās AO! Well done! Bondo Pumpkin Spice batboy
Warm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps
The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.
Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.
All paxs did the exercise on wild cards.
Mosey to soft practice tee and knocked out the core challenge.
Mary: Mosey to soft practice tee and knocked out the core challenge.
Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!
Prayer: Churham pax son and their grief, injured paxs
FNGs:
None
Warm Up:
Good morning, Daisy Pickers, Willie Mayes, Sir Fasio Fwd/Bkwd, seal clap, Over Head, SSH
The Workout:
3 Rounds:
120lb Farmers Carry Timer
80lb Calf Raises
80lb Squats
Ā
3 Rounds:
Lunge Walk Timer
Destabilized Inchworm Merkins (swing)
Step Ups
Ā
Mary:
Stretching
Announcements:
check slack for all the challengesĀ
T-Claps (Recognition):
None
Prayer:
The country, The PAX
FNGs: none
Warm Up: lap and some stretching
Ā The Workout:
1 min per round – AMRAP
6 rounds per station
Three exercises per station:
Round 1-3: do each exercise
Round 4-5: pick your favorite two
Round 6: pick your favorite one
Mary: post workout core challenge for a few
Announcements: core challenge, q-em all challenge
T-Claps (Recognition):
Prayer: those struggling with mental health, healing and restoration with my dad
Nice quiet time at the darkest of all Southwake AOs. Walked the perimeter to make sure there were no homeless people or passed out teenagers. Everything appeared to be safe, so I proceeded with the workout. Optimized the ledges, paved circles, rubber playground, and pull-up bars. On the ledges and one paved circle, completed a circuit of Step-ups 50x connected by lunge walks 75x (four rounds=30 minutes).
On the rubber playground, completed a circuit of Absolutions 5x, alternating with pull-ups 5x in three different hand positions (three rounds=10 minutes). Ended with stretching (5 minutes). Focused on every moment with trust and gratitude.
COT of trust and gratitude.
Warm Up: Took a trot down the main road and had some pit stops for exercises to get the body ready for the main event. 22 counts were in play (SSH, Frankesteins, Imperial Walkers and some Fence Irkins)Ā
The Workout: 5 rounds of sandbag burnout (Choose your own adventure with weight (80, 60, 40, or 35lb kettlebell or 80lb sandball)Ā Ā
10 reps 5 roundsĀ
Overhead Press
CleansĀ
Chest PressĀ
Traveling merkinsĀ
Mary: Finished out the day with some ab burners as well as predicted 22 count reps of (LBCs, Homer to Marge, Heel Taps, and Hello Dollys)Ā
Announcements: Triple Ruck Challenge, Manion WOD and Q them all ChallengeĀ
Closed in Prayer
FNG: Notta
W-up – various
Mission and core
Get medium sized rock
String of pearls with rocks and stackāem sets.
Thang 1:
Sting of pearls with rocks:
Sequence was:
Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.
Thang 2:
String of pearls no rocks:
Exercises that we stacked 10 reps each:
Merkin,Squat, hallelujah, Star V-ups, Burpees.
Announcements: Qāem all challenge, get Kotters out
T-claps: UTI for Mumblechatter on EC
Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you havenāt talked to or seen. Unspoken.
FNGs:None
Warm Up: Good morning, SSH, prison squats, will mays hays, sir fazio
The Workout: Mosey towards Veteranās Park on the greenway. Stop for 15 mtn climbers, 15 pickle pounders, 15 LBC in cadence. Arrive at park shelter for 2 rounds of 20 squats, 20 split squats, people chair, balls to the wall. Mosey to pond ramp for 2 rounds of inverted rows, dips, merkins. We explored the floating and found some large ugly ducks. Mosey back towards Jones stopping for 20 LBC, pickle pounder, ww1 and ww2.
Mary: couple mins of stretchings
Announcements: give the q sheet some love
T-Claps (Recognition):none
Prayer:Pumpkinspice looking at new career opportunities
FNGs: None
Warm Up: SSH IC, Daisy Pickers IC, Willie Mayes Hayes IC, Stretching
The Workout: Bearcrawls with Ascending Merkins, Lung Walks with Ascending Squats, Battle Rope Slams, Speed Rope, WW1s, Offset Merkins, Heel Raises
Mary: LSF IC, Homer to Marge IC, LBCs IC
Announcements: Q’em All Challenge and Weekly Post Tracker
T-Claps (Recognition): None
Prayer: Military, First Responder, and general PAX
Warm Up:Ā Side Straddle Hops, Frankensteins, and Willy Mays Hays
The Workout:Ā
Wheelbarrows, broken wheelbarrows, deconstructed Duck Duck Goose, the old Erkins Derkins Dips, and some Army Crawls.
They play duck duck goose in the army too – right?
Announcements: Check Slack
Prayer– General Prayers