Sand bag shenanigans

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WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

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Hot Potato

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Started with a short run then:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches.
Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six.
Thang2: Merkins with lunge walk relays
Thang3: sevens: crunches and Merkins
Thang4: dance off carioca: carioca left/right, repeat with small steps, then plank and carioca in circle 2x.
Thang 5: four corners: merkins, situps, squats, something else.
Thang 6: bobby hurleys and bear crawls
Mary rounds.
Fini.
Hot potato because regularly scheduled Q did not appear.

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Blast Coupon

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WARMUP: buttkick, high knees, karaone

THE THANG:
Run up to parking lot and did following exercises 10 counts
1) side str hops
2)imperial walker
3) Hillbilly walkers
4) moraka night club or sun god

Again run up to big parking

Lunch walk, bar crawl .

Once done Mary, clock burpees (1..6). Run back to COT and abs(American hammer, flatters, box cutter and bicycle)

MARY:
Partner up ( one run down road and come up and other follow exercise and then switch)
1)Over head coupon
2)Bent over coupon
3)Curl coupon
4)Squd coupon
5)Upright coupon
6!Skull crushes

ANNOUNCEMENTS: Bethal, care center lawn move

COT: Pray for healing, family protection and kids safety.
Thank you all for opportunity

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10×10 – and again

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WARMUP:
Ran around and did a few of the standards.

THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).

And so on…

  1. Shoulder Taps
  2. Squats
  3. Mountain Climbers
  4. Seal Jacks
  5. Hello Dollys
  6. Plank Jacks
  7. Bomb Jacks
  8. Merkins
  9. LBCs
  10. Burpees

MARY:
ANNOUNCEMENTS:
COT:

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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What would you say you do here?

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WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

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Be prepared

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WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s
THE THANG: with sandbag make. Large loop around front of school.
10 sandbag squats- sprint
10 overhead press- sprint
10 bag overhead throws- sprint
10 jump over burpees sprint
As many sets as possible by end of workout
MARY: 20 big boy sit-ups
ANNOUNCEMENTS: trash pickup, CriOut service project and trng.
COT: Prayers for aging parents

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Bunny Hill

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We had 3 this morning at The Pit of Snakes for some bell hill work.

Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters

Run up the hill by the HS entrance. We did 5 rounds.

Over to the lot near COT for murder bunnies and lunges with exercises.

Back to COT.

Jwow

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