WARMUP: SSH, Merkins, nightclubs, mountain climber
THE THANG: set of 10 exercises at each of 11 wooden benches around WEP
MARY:
ANNOUNCEMENTS: cannoli run
COT:
WARMUP: Lots of clapping
THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received.
Each bucket contains tickets of exercise suggestions which were very well received. After each exercise we yogged to the next buckets. Claps were included.
MARY: The Mary included the world famous, but not in the lexicon, Peter Pointers.
ANNOUNCEMENTS: next week is Bethel Shelter ministry.
COT: It started to rain and we praised the Lord for the rain that is definitely needed. 🙏
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder
The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.
Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats
2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole
Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press
MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
We warmed up with the Motivator and some stretchy things.
Corner 1 (10 reps)
Corner 2 (10 + 20 reps)
Corner 3 (10 + 20 + 30 reps)
Corner 4 (10 + 20 + 30 + 40 reps)
We ran to Corner 1 then back to 4 to go back down the ladder.
@U074CR7E49J took over and we team to the far corner in the back of the theater. We paired up while one partner ran to and up the stairs and back while the other partner performed the following exercise.
ANNOUNCEMENTS were made.
COT: Prayers lifted.
WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT
🎄Tinsel🎄…. OUT
Recording only for QICs data and tagging pax not able to be tagged in RH Slack.
WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves
THE THANG: Dora- 100 big boy, 200 merkins, 300 squats
Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to slow down and make each one count
MARY:
ANNOUNCEMENTS: newsletter- coms put in a lot of work not to read it.
COT: prayers around the circle.
WARMUP: nope
THE THANG: 2 runners, 4 Ruckers went to Kingsley
MARY: nope
ANNOUNCEMENTS: newsletter stuff
COT: yes
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: read slack
COT: prayer
6 men showed up at the new Block Party location, WEP.
We started with a job around the park, stopped at every swing for an exercise. Next, we emptied the back of my car filled with sandbags and other heavy objects. We carried the heavy objects to each swing. Dropped the bags, ran to the next swing and back, Rinse and repeat until back at the theater.
We had enough time to go around half the park with exercises ( merkins, squats, LBCs) at each swing, ran back to the start.