Where the heck do I Park

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WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers.
THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1 partner farmer carries the KB. Partner 2 does an exercise and catches then and switch. Do this until the exercise point.
Start with 10 KB Swing. Then onto round 1. Round 1 – 1 burpee. Add 10 rows each side to kn swings
Round 2 – 2 merkins.  Add 10 chest press each side
Round 3 – 3 jump Squats. Add 10 biceps curls each side.
Round 4 – 4 lunges. Add 20 squats
Round 5 – 5 LBC’s. Add 20 triceps extensions
Round 6 – 4 Carolina Dry docks. 10 shoulder press each side.

5 minutes of Mary to end the workout.

ANNOUNCEMENTS: do a CSAUP. Challenge yourself.
COT:Cohibas mom having knee surgery. SugarBug and his M with adoption situation.

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What warmup

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WARMUP: we ran to the back of the school…and got to work
THE THANG: Cranked up some tunes and started with some Kid Rock. Quickly learned that “American Badass” would be 🌪’s new theme song. So we did the exercises below, had some chatter along the way, but after each exercise, we ran to certain sections where the guardrails were at and then back to the music and instructions.
– 10 burpees
– 15 diamonds
– 20 hand release
– 25 wide arm
– 30 merkins
– 35 rangers
…(no, I don’t care that this was a lot of chest, get to work)
– 40 CDDs
– 45 plank jacks
– 50 mountain climbers (count right leg only)
– 60 single count should taps
…moved to legs and core and doubled up for time before we ran
– 25 jump squats
– 50 LBC
– 30 sec wall sit
– 30 double count hammers
– 40 step ups
– 50 calf raises
– 30 seconds Al Gore
…run back to COT and run in with 🌪 theme song.
MARY: no time for MARY today
ANNOUNCEMENTS: Shanks got this part!
COT: Shout out to Shanks for 9 years and best of luck with the move and future M!!

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Merkin fest

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WARMUP: SSH IC 15, Windmill IC 15, Moroccan Nightclub IC 15, Strawberry picker IC 15, MH IC 15, mosey
THE THANG: Station 1:
Merkin IC 15
LBC IC 15
Mosey
Station 2:
LBC IC 15
LSS IC 15
Mosey
Station 3:
Randomizer x2
Mosey

Repeat

MARY: seal jack, high knee, leg cross over
ANNOUNCEMENTS: READ YOUR NEWSLETTER!!!
COT:

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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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