A new place for backblasts

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WARMUP: Lap Around the lot
THE THANG: Sandbag/Ruck/Ruck Plate Upper Body WOD

4×10 Dive Bomber Push-ups
3×10 Kneeling Sandbag Curls
4×10 Ruck Front Raise
3×12 Ruck Plate Lateral Raise
4×15 Sandbag Strict OH Press
2×2 Min Max Merkins

MARY: N/A
ANNOUNCEMENTS: What Happens in SL stays in SL

COT: Prayed together as a SL regarding current happenings in our lives.

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parking space shuffle

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WARMUP: 1/2 Mile and exercise
THE THANG: elevens burpes and bomb jacks.. then to the 9 parking spaces with a select extreme reps x8 run a .02 between each
MARY: no time
ANNOUNCEMENTS: shower Curtain getting married Friday
COT: God’s will not mine, The power of positive thinking. Be careful what we feed our minds

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Active recovery

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WARMUP:
Standard warm up
Ruck half the loop
SSH
Cherry pickers
Yoga
Merkins

THE THANG:
We had the following exercises and reps that we did for 5 mins straight.

5 man makers
10 curls
15 squats
10 overhead press
5 burpees with ruck on

Then for active recovery we would ruck for 2 mins

Repeated this 5 times.

We were definitely faster rounds 1 and 2. No one was able to complete the list twice in one round.

Simple but effective workout. Just an example that a hard workout doesn’t have to be complicated.

MARY:
30 LBCs to finish
ANNOUNCEMENTS:
COT:
The runners practicing for the Bear joined us

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Pendulum of Pain

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A gorgeous June morning awaited us in the Gloom. We circled up counted off and the disclaimer was given to the 5 Pax in attendance

We moseyed over to the church parking lot to start

Warm up:
-15 SSH
-15 Wind Mills
-15 Apollo Ono

The thang:

We started off with speed work sprinting laps around the small lot with pain in between laps

Round 1: 10 hand release merkins OYO
Plank for 6 to finish, lap
Round 2: 15 Wide Arm Merkins

Plank for 6 to finish, lap

Round 3 : 20 Grave Diggers, 10 each arm
Lap plank for 6

We Mosey to round about at bottom of fire station hill

We did speed now we do hills

5 Burpees at round about after each round:

Round 1:
Fire station: 20 American Hammers
Houses: 20 Cherry Pickers

Round 2:

Fire Station: 15 Mtn Climbers
House: 15 Hillbilly Walkers

Round 3

Fire Station: 10 Big boy Sit ups
Houses: 10 Monkey Humpers

Rounds 4

Fire Station: 20 LBC
Houses: 20 Moroccan Night clubs

Round 5:
Fire Station 20 LBC

5 minutes of Mary with Pax picking an exercise for 30,25,20,15 and 10 Reps

We moseyed back to COT

Prayers for Slap Shot’s family mental and physical health, praise and prayers for Change Order dad gong through palative care, prayers for Spectres wife and her lump removal surgery

Thanks to Slow Jams for the opportunity to lead
– Yard Sale

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Surviving Hero’s Fallen Hero

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WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

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Field trip day

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WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:

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1st and 10 with KB

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WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:

Take bells to starting point in the parking lot.

Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees

50y   12-6
60y   10-5
70y    8-4
80y    6-3
90y    4-2
100y   2-1

On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT

MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.

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Rollin’ on the River

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WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.

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Plank, Airbornes, Cindy Pyramid

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* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.

slash held a dookie in the whole workout!

too many pax not getting broga!!!

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