Playing With Dora and Rocks

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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

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Audible

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We warmed up with the Motivator and some stretchy things.

Corner 1 (10 reps)

  • Merkins – 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Air Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

  • Merkins– 10 reps
  • Air Squats – 20 reps
  • Lunges – 30 reps (15 each leg)

Corner 4 (10 + 20 + 30 + 40 reps)

  • Merkins – 10 reps
  • Air Squats – 20 reps
  • Lunges – 30 reps
  • Mountain Climbers – 40 reps (count both legs = 1 rep)

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.

  • Tomb Raider Flutters
  • LBCs
  • Big Boys

ANNOUNCEMENTS were made.
COT: Prayers lifted.

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💰 Sandbag Extravaganza 💰

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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

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West side will travel

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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.

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Heavy Laps

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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.

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A Good Rucking

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WARMUP: There was none
THE THANG:

  • Merkins – 12
  • Swings – 22

  • Get Ups – 5 (side)
  • Man Makers – 12

  • Overhead Presses -12
  • Squats – 22

  • Thrusters – 12
  • Curls – 22

  • Back Rows – 12
  • Split Squats – 22 (Total)

MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT

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