NewTestamentThemedPain

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WARMUP: Hula Hoops, and mosey to the trail entrance by GoldHill Middle School.
THE THANG: Perform exercise for each book of the new Testament.
Matthew: Merkins with ruck of course.
Mark: Merkins again with ruck
Luke: Lunges
John: Jump Lunges
Acts: Apollo Unos
Romans: Ruck Swings
1st Corinthians: Bear Crawl
2nd Corinthians: Crawl Bear
Galatians: Getups
Ephesians: ?
Philippians: flutters with press
Colossians: Ruck Curls
1 Thessalonians: Bobby Hurleys
2 Thessalonians: Bobby Hurleys
1 Timothy: Bobby Hurleys
2 Timothy: Bobby Hurleys
Titus: Shoulder Taps
Philemon: Ruck Pull throughs
Hebrews: Halos
James: Jack Webs
1 Peter: Peter Parkers
2 Peter: Parker Peters
1 John: Jack Webs
2 John: Jack Webs
3 John: Jack Webs
Jude: Jack Webs
Revelations: Bomb Jacks
MARY:
ANNOUNCEMENTS:
COT:

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Remembering D-Day at Blockparty

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WARMUP: pledge and setting the stage for the workout by pretending to be in a boat on our way to Normandy.
THE THANG: 6 BombJacks, 6 Airplanes, 6 mack tar jais, run up the hill to the mid point of hill, 6 bigboy burpees, 19 carolina dry docks. 44 SSH.
MARY: did I mention the big boy burpees
ANNOUNCEMENTS:
COT:

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Honey Badger Millenia Beatdown

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WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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Rob Stepped In A Puddle

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It was raining when I got their and kept raining until we finished. We chose a route. We ran a route. Rob stepped in a puddle. Typical Monday mumble chatter. Wegmans was king, YHC was sweeper. If no one would have shown, I would have left. We passed 2-3 cars. River District.

Looks like we made it,

Barry Manilow

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Shieldlock vs Shieldlock

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Get ready! The next couple of months are going to get crazy at #ao-Varsity as the ShieldLocks around The Fort show us what they’ve got! Each week we’ll have an entire Shieldlock co-Q a workout for those brave enough to show up. Lets see which Shieldlock brings the most pain!
First on deck are the FortHorsemen. There will be cindy’s, there will be bar work, there will be running, and a little something extra. Show to know this Friday at #AO-Varsity!

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Shieldlock vs. Shieldlock!

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Get ready! The next couple of months are going to get crazy at #ao-Varsity as the ShieldLocks around The Fort show us what they’ve got! Each week we’ll have an entire Shieldlock co-Q a workout for those brave enough to show up. Lets see which Shieldlock brings the most pain!
First on deck are the FortHorsemen. There will be cindy’s, there will be bar work, there will be running, and a little something extra. Show to know this Friday at #AO-Varsity!

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Restocked the Ammo

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5:15am – Welcome, no FNG’s, and I think the disclaimer was mentioned.

WARMUP:
– Farmer carry KBs over to the Forest Hills front entrance/awning.
– 20 SSH, 11 Imperial Walkers, 10 Moroccan Night Clubs, and 10 Hillbilly Walkers

THE THANG: 5 Burpees OYO then run to a parking lot light & back.

We were going to partner up, but with only 3 present, Pax1/2 did exercises while Pax3 was the timer, running across the parking lot & back. Then swap – Pax3 did exercises while Pax1/2 ran.

– OH Tricep Extensions / Run across parking lot & back
– Curls / Run across & back
– Squat Thrusters / Run across & back

5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams

– Flutters* / Run across & back
– Box Cutters* / Run across & back
– Hello Dollys* / Run across & back
*with KB chest press (or modify with KB static-hold)

5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams

– Bent Over Rows / Run across & back
– OH Press / Run across & back
– Chest Press / Run across & back

5 Burpees OYO then run to the parking lot light & back. Getting close on time so modified the routine a bit. Did the last set together

– 20x LBC’s (4-ct, there was chatter about doing 40) / Run to the light & back
– 20x Freddy Mercurys (4ct, w/press) / Run to the light & back
– 20x American Hammers (each side)/ Run to the light & back

Clock struck 6:00am. Back to COT.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Successful convergence this past Saturday – still time to get donations via GoFundMe page & get a shirt. Volunteer options available & people needed, so sign up.

COT: Prayers for summer travels, 2.0’s in camps, parents with kids at home(!), and for love & strength with the prayers that weren’t spoken.

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Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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