Author: f3jellyfish

AO: Lightning Rod

Weather: 52, dark, clear, no wind

Q: Jellyfish PAX: Goon, Kiwi, Free Lunch

Warmups

Slow high knees 12x

Side shuttle hop 15x

Daisy pickers 5 count each leg

3rd grader exercise – 10x

Monkey humpers – 10x

Partner shoulder stretch 

The Thang:

Mosey on down to the field 

Line up on field. Start at goal line. Lunges to 10 yard line.

Participant calls out exercise – perform it 10 times. (Kiwi called out Burpees)

Mosey to 25 yard line.

Participant calls out exercise – perform it 25 times. (Goon called out Merkins)

Mosey to 50 yard line.

Participant calls out exercise – perform it 50 times. (Free Lunch called out Jump Squats)

Mosey to 25 yard line.

Participant calls out exercise – perform it 25 times. (Jellyfish called out Freddie Mercuries)

Mosey to 10 yard line. 

Participant calls out exercise – perform it 10 times. (Kiwi called out Bonnie Blairs)

Lunges to goal line. Mosey back to opposite goal line.

Rinse and repeat with same exercises on your own.

Mosey back

COT -Health – your health, my health. We are all out here to get better mentally and physically. We are fortunate to be healthy to get up, work hard, sweat and bond with each other. Don’t take your health for granted.

AO: Lightning Rod

Weather: 62, overcast, no wind

Q: Jellyfish PAX: Goon, Herbie, Alimony from SEA, Diablo from ATL

Warmups

Slow high knees 20x
Side shuttle hop 15x
Daisy pickers 5 count each leg
Halos – 10x

The Thang:

Partner up at the front doors of the school.
Rifle carry coupon round statue.
Squat until partner returns. Switch.
Repeat 4 times.

Mosey on down to the field

Patriot run 800m

Line up on field.

20 – big boys on goal line
20 – merkins at 50
20 – foot to hand hops – basically a burpee without the merkin

Rinse and repeat.

Mosey back

6MoM – 15 frozen Freddie’s or yogi’s choice depending on time.

COT – Friends keep us coming back. It’s a pleasure to know everyone and meet new people. I consider everyone here a friend and that is what makes working out in the morning a highlight of my day.

AO: Lightning Rod

Weather: 65, clear, perfect

Q: Jellyfish PAX: StrayCat, Bob Evans, Danish, FNG, Steamy Nix, FNG

Warmups

Slow high knees 20x
Arm circles 10x
Arm scissors 10x
Daisy pickers 10 count each leg
3rd grade exercise 10x

Mosey on down to the field

The Thang:
Set up as many stations as men.

1 – 10 hand release merkins
2 – 10 touch ground squats
3 – 10 man makers
4 – 10 hard count Bonnie Blair’s
5 – 10 burpees
6 – 10 big boys
7 – 10 merkins

Only advance as a group. Hold plank with one arm until everyone is finished before moving to next station.

After one round increase by 10, next round drop back to 10.

Mosey back

6MoM – 15 frozen Freddie’s or yogi’s choice depending on time.

COT – We all need support. Each one of us comes out for a different reason and together we work as one to meet our internal goals, push ourselves and help push others in a positive direction.

AO: Lightning Rod

Weather: 65, clear, perfect

VQ: Jellyfish PAX: StrayCat, Free Lunch, Walnut, Sharky

Warmups

Arm scissors 10x

Side straddle hops 20x

Daisy pickers 10 count each leg

Abe Vigoda 10x

Slow high knees 10x

Mosey on down to the field 

The Thang:

Wall sit

Cherry pickers 20count

Keep arms up

Halos 20count

Mosey to goal line 

Hold plank one arm for 2min

Hold plank other arm for 2min

Alternate mosey/sprint every 20yds on field to opposite side

50 squats

Alternate mosey/sprint every 20yds on field to opposite side

25 merkins

Rinse and repeat

Mosey back

20 Freddie Mercury’s 

15 Imperial walkers

COT – life is precious. Take advantage of the moment. Thanks for everyone getting up and coming out.