WARMUP:
-Cherry Picker
-Imperial Walker
-Hillbilly
-MC
THE THANG:
-4×100 with 4 pain stations
-4×200 with 4 pain stations
-4×800 with 4 pain stations
MARY:
-American Hammers
-Should taps
-Big boy sit-ups
-Hello Dolly
ANNOUNCEMENTS:
COT:
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.
WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.
THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block
Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat
3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block
Half pax farmer carry while others did more flys with pavers
1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block
Finished with 12 more OH press
MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to find his original back blast. This is yet ANOTHER reason to do these things!!
WARMUP:
Mosey around the lower parking lot, then circle up near COT for the following:
Then mosey over to the top of the hill on the roadway next to the USMC JROTC building.
THE THANG:
Gam Guillotine
Start at the top of the hill.
Round 1
5 squats, run to stop sign at bottom, then do 5 jump squats. 1 round is up and back. Do 5 rounds total. Ended up back up at the top.
Lungewalked 1/2 way down, crabwalk 1/2 way down. NUR back up the hill to start.
Round 2
5 lunges each leg, then run down to bottom, then 5 Mary Catherines each leg (or 5 jump squats each leg). Do 5 rounds total. Ended up back at the top of the hill.
Round 3
Jack webbs. 1 Merkin, then 4 overhead claps. 10 rounds total, to where we did 10 merkins, 40 OH claps last round.
Back to COT.
>> It was just as horrible today as it was 10 years ago, and it hurt ALOT back then. Back then we ran 'the camelback' portion of the path to heart attack hill in Tega Cay, a short section less than 1/10th a mile but had 12-15% grade. I remember almost passing out on round 8 of the hill. This time we had only 5-7% grade and it was still nasty.
MARY:
We got back to COT with enough time to knock out 20 flutters (2 ct), that's it. Time's up.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If you do not see something in the newsletter or hear in the COTs that you want to push, then push it, lead it. Invigorate your male community leadership.
COT:
Alot lifted up. Welcome back Tang!
Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA
Active stretching before and After is a HUGE MUST!!!
WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of
THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins
Phase 2
Circuit (AMRAP): 10 mins
Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:
Stretch last 3 minutes
MARY: None
ANNOUNCEMENTS: News Letter & Mens Shelter
COT: Wisdom and Family
WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right
THE THANG:
Day of The Rangers Goruck Hero WOD
Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)
Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)
Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys
Down to Harris St Park.
Indian Run up Harris St.
Exercises at the church
Partner Nur/Run up Massey St.
Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.
WARMUP:
Mosey to Lowe's Contractor Parking
15 SSH
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
EMOM Ladder
25 Burpees
50 Merkins
75 Squats
100 Bigboy Situps
75 Squats
50 Merkins
25 Burpees
Deck of Cards Abs Work
MARY:
ANNOUNCEMENTS:
Happy Father's Day
COT:
Pray It Out