Tag Archive for: Ka-chow

Four Corners and Knee PT

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FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-Chow 

Game Night

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FNGs: none

Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair

The Workout:

Thang 1:

4 minute blocks, each pax works at their own pace on a descending ladder until time is called.

Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set

Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set

Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps

Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break

Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.

Goal to be the last man standing, knees touch the ground and you’re out.

Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.

Thang 3: dodgeball on the tennis court with a 5 burpee buy-in

Mary: pickle pounders, box cutters, homer to Marge

Prayer: families, kids

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Four Corners of Train (like…pain? I don’t know)

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10 PAX rode the đźš‚downtown trainđźš‚ toward a more square-shaped parking lot to run though four corners: ~25 reps per corner of different lower body, upper body, core, etc workouts (x4) to finish over 400 reps of pure fun.

Thanks for having me. Great work and chatter!

Shooting Blanks Bobby Dall Stumpy Ka-Chow Play-Doh @Duplo Friday Night Lights MadDog2020 Galvanized

Snagged Downtown Train off my Big Gulp for my Monopoly Board

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I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.