WARMUP: Yes
THE THANG: Deck of death
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No warmups at the Box! Get after it.
THE THANG:
Repeat previous Rounds before doing next
Round 1:
5 burpees
Walk Yards 0-10
10 Goblet Squats
Round 2:
Lunge Walk Yards 10-20
10 OH Press
Round 3:
Murder Bunnies Yards 20-30
10 Chest Press
Round 4:
Cinchworm Yards 30-40
10 curls
Round 5:
Burpee Broad Jumps w Manmakers 40-50
10 Skull Crushers
Discussed Exhortation related to Hebrews 12-1:3
Sin entangles. None of us can overcome sin by trying harder. Only by trusting more. Fix your eyes on Jesus. Identify your sin and celebrate the powerlessness. Call on him in a time of trouble.
WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24
Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH
THE THANG:
4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.
1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag
2: Sprint 50yds and mosey back, repeat
3: Strength
5 merkins
10 Carolina dry dock
20 air squats
4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH
Repeat until ~5:55
MARY: Core, birdcage 10 count
ANNOUNCEMENTS: newsletter
COT: You never know how much time you have left.
Started with a mosey run
Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.
Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.
Mosey run
Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.
Mosey run
Push up circle: each pax did one thru the circle, then two…all the way to five.
Mosey run
Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.
Then did 10 pull ups OYO.
Mosey run
Bench work: step ups, ten each leg. Dips.
Run to COT for slam ball toss.
Fini
WARMUP: The usual suspects
THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.
MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.
ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff
COT: Held (5th core principle)
WARMUP: SSH, Wind Mills, MNC, overhear claps
THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with different upper body exercises. Do the first exercise after the first lap, do the first and second exercise after the second lap, and so on. End it up with 220 merkins and a bunch of arms amd upper busy exercises using Cinder blocks in some of them.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).
THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips
Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises
Mosey to bottom of Massey. Run up mass to upper lot.
Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers
Line up for railroad tracks (to rounds)
End with Tunnel of Love
Mosey back to COT.
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.
Warmup and then The Thang:
Murder Bunny to every parking spot line followed by 5 LB Swings.
Lunge to every parking spot line followed by 10 snatches.
Other core exercises were thrown in as an active rest.
Jwow