Tag Archive for: @mamba

The Nest was alive

/in /by

 Warm Up:

SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.

The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.

Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.

Mary: Extended Mary consist of ab exercises and stretching.

Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something.  (needs a name)

Announcements: Ruck circuit see slack.

Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery

Dora flew the coop.

/in /by

FNGs: Kotter was Enough 

Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey

The Workout:

DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.

DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.

Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC

Announcements: Q’em all challenge and challenge yourself tracker

T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement. 

Prayer: T-claps and unspoken 

Nesting for the Fall

/in /by

FNGs: None

Warm Up: 0.5 mile mosey, POPEYE punches, etc.

The Workout: 

Circuit workout – 45 seconds on/15 seconds off – 4 rounds

  1. Kettlebell uppercut twist -> rotational lunge (alternate R/L)
  2. weighted Homer-To-Marge
  3. Banded lateral leg lifts (one leg per round)
  4. Weighted American Hammers
  5. Weighted Sit up into overhead extension
  6. Superman Snow Angels

Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2  min.