WARMUP: 11s of Flying Squirrels and Cindy Sniffers (upright row)
THE THANG: Merkins to failure, trip, BBS to failure, trip, Goblet Squats to failure, trip, farmers walk to failure.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls
5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters
Repeat 15’s
Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)
1 pax bag toss / 1 pax flutters with press (1 round)
1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)
1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round
Repeat 15’s
MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.
WARMUP: Mosey to behind the stadium via pedestrian bridge
Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers
THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks
Partner 1 runs, partner 2 exercises then flapjack.
100 merkins
200 flutters with the rock press
300 goblet squats with rocks
Return the rocks to their rightful place.
Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT
Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot
MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle
NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️
1. Truth is necessary for good leadership.
2. Candor requires courage.
3. Candor must be two-way.
4. Candor builds trust.
5. Candor is different from criticism.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 Plank Jacks
Corner 4: 25 American Hammers
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners, Lap 4: Crab Walk between corners
2. Partner Work:
P1: Plank
P2: 10 Burpees,
Repeat with:
20 Squats / partner holds Al Gore
10 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank
3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmill, imperials, short mosey, toy soldiers, lunges
THE THANG:
Station 1 – crosswalk – bombjacks
Station 2 – entrance – burpees
Station 3 – amphitheater – core – PAX choice – cadence
Station 4 – grass hill – PAX choice – reps at bottom and top
This interface is limited in formatting so I can't post my nice chart detailing the exercises. We basically moseyed to each station and did a prime number of reps (1, 2, 3, 5, 7, 11, 13), with the last station being double.
MARY: Station 3
ANNOUNCEMENTS: Bethel, CSAUPs (and their impact)
COT: families, social harmony
WARMUP: Looked around for our scheduled Q, couldn’t find him in the gloom
THE THANG: Called reverse Whitehall route, because that’s what Vuvu would have wanted us to do.
MARY: One last look for our Q
ANNOUNCEMENTS: Vuvu checked in via text to let us know he was safely tucked in bed on this cool morning.
COT: Always
WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop
THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total
3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees
Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.
Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.
Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses
After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.
MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch
ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.
Read your letter of news every Sunday
COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT: