Suicides (3 rounds):
3 snatches (per arm) at base line, 1 burpee at each turn (3)
2 snatches at base line, 2 burpees at each turn
1 snatch at base line, 3 burpees at each turn
With other random exercises mixed throughout…
Warmup with mandatory Cherry Pickers
Dora w/ 100 dips, 200 step ups, 300 LBCs
Leg Superset (3 rounds each set):
Pogo stick left, pogo stick right, SSH
Typewriter squat, sumo squat, chastity squat
Air humper left leg up, reverse, Manly Mountain Climbers
Mary
Last Opportunity in 2022 to complete a fellowship walk with a some litter pick up along the way.
Dec 10th- 745 am- Harris St Park
Looking for 10-12 volunteers to help split up the 2 mile stretch of US21.
All gear and supplies will be provided!
2.0 and M friendly. Plan for 2 hours but modify as needed. More details to follow.
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7
WARMUP: Toy soldiers, butt kickers, karoaci and mosey around the parking lot.
THE THANG: Base number is 10 reps. Stacked deck of cards so that there were only aces through 5 cards. PAX pulled a card from deck and that was the multiplier on the reps…eg a 3 card would mean 30 reps of the exercise.
Exercises:
Merkins
Squats
Rows
Chest Press
Lunges
OH press
Diamond merkins
Figure 8
Triceps ext
KB swing
Single leg deadlift
Arm curl
MARY: airborne ship exercises
ANNOUNCEMENTS: maximas and airborne are going to pull off the Christmas party
COT:
Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)
Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat. Some ten counts in between. The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)
Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys
Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)
Short mosey to last push-up-related bit:
Six count burpees (5x)
Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: run to middle school track
THE THANG: 3 exercises, one lap on track, rotating mode of transportation through speed zone
MARY: the run back
ANNOUNCEMENTS:
COT:
WARMUP: LSS, SSH, HW, IW, MC, Merkins & arm circles (fwd & backward for good measure at Funhouse request)
THE THANG: Traffic Man – Traffic Man with 12 cones in between. Various exercises in escalating fashion X 3 rounds.
MARY: No Time for Mary
ANNOUNCEMENTS: Upcoming 3 days of convergences & enjoying Thanksgiving with Family/Friends
COT: Prayers for marriages, putting the Lord 1st & families that have lost loved ones especially this time of year.