Cinco de Marzo @Currahee

WARMUP: A version of the Disclaimer was shared !
In reps of 10 the following movements were executed:
*SSH
*Cherry Pickers
*Imperial Walkers
*Hillbilly Walkers
*Moroccan Night Clubs
THE THANG:
Mosey Around the parking lot in front the school to the field entrance.
9 Pain Stations were marked with the following movements:
(10 Total Reps per Station)
1. Curls
2. Triceps Extensions
3. Ruck Squats
4. Lunges for each leg
5. On your Six with Arm Extensions Rucked
6. LBCs
7. Shoulder Taps
8. Flutter Kicks with Ruck Chest Press
9. Bent Over Rows

Following the 9 Pain stations we rucked a lap.
Rinse and Repeat

Roughly 6 round with 540 total reps of exercises.

MARY: She was missed!
ANNOUNCEMENTS: Bethel Church Men’s Service, Upcoming Saturday Convergence @WEP, and read your news letters!
COT: Will always Stay in COT! Shared with our Savior & Lord Jesus Christ !!!

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Oil Change

WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run

Second Workout was a modified Nine Eagles using cinderblocks :

• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters

Repeat list x6 ( got through 3-4 round before running out of time)

MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer

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Scheduled Q was M.I.A

WARMUP: S.S.H. , L.S.S
THE THANG: Scheduled Q was MIA so we improvised. After the warm-up we rucked to the Walmart parking lot stopping about a quarter mile to do 25 squats and erkins on the guard rail. In the parking lot we did 20 merkins and overhead presses and ran a lap. We also did 50 step-up (25 each leg) on the wall-bench in front of Walmart. Proceed back to COT
MARY: One round of Mary – flutter-press, Freddie Mercury, LBC, American Hammers
ANNOUNCEMENTS:
COT: Closed in prayer

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Sandbags: The Gift That Keeps On Giving

WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5

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Currahee Anniversary Party

WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Tabata in the rain..

WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT

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