Double Bell Fun

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WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises

5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds

5 rounds:
3 swings
3 snatch
3 thruster
Run hill

5 rounds:
3 high pulls
3 rows
3 lunges
Run hill

With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins

15 swings
4 squats
4 merkins

15 swings
3 squats
3 merkins

15 swings
2 squats
2 merkins

15 swings
1 squat
1 merkin

Suitcase carry around circle in between each set

1 round of 7’s:
Curls + Tricep extension

MARY: a bit

ANNOUNCEMENTS:
COT:

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Beat the deck round 4

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WARMUP: started with a light mosey to center of the lot. Hit some SSHs, Imperial Walkers, Windmills.

THE THANG: we had 9 cards face up and the deck face down. Each number was associated with a workout. When you got one right you did 10 reps of the workout. When you got one wrong you did 10 reps and a MOW. We had about 7 cards left…

MARY: …those 7 cards turned to lightning round to wrap up on time

ANNOUNCEMENTS: HIm camp, golf tourney

COT: Circle of Trust

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Round about

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WARMUP: windmills, cherry pickers, imperial walkers
THE THANG: increasing reps from 10-40 by 10
Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks.
Mozy around circle after each set
MARY: stretching
ANNOUNCEMENTS: golf tournament
COT:

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Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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Loops around Kinglsey

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WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag

MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:

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Can’t touch Laz

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Warmup at Flag – then Mosey to Theatre

Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono

Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “

LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers

CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers

Thang #2: Run & Gun Jack-Webb

Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises

ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities

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Hidden Valley Ranch

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WARMUP: SSH, WM, CP, IW, Broga
THE THANG: Mosey to SMS car loop
30 Reps of the following:
Merkins
Squats
LBC’s
Monkey Humpers – Run car loop
Repeat above / 20 reps – Run car loop
Repeat above / 10 reps – Run car loop
Recovery Walk to bus Loop at rear of school
3 minute conversation about life
20 Plank Jacks / 20 Manmakers
Mosey to blue tables at front of school
Step-ups / 15 E/L
30 Calf Raises
30 Dips
Head to COT
MARY: YES
ANNOUNCEMENTS: RYN
COT: Always

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Bags of Fury

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We had 5 at The Coaches Box for some fun with Sandbags!

Thang:
Toss sandbags 10 yards and run a suicide back to the start line. We did that 10 times across the length of the parking lot.

Sandbag carry every 10 yards and stop for 10 pushups, 10 merkins, 10 bb sit-ups. Increase reps by 10 every 10 yards.

Second half hour we discussed what it looks like to live 3rd.

Welcome FNG Escobar!

JWow

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The sights and smells of downtown FM

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WARMUP: Ran to parking lot at church and did things.

THE THANG:
Iron cross at intersection of Academy & Withers

Run to end point do reps (double count in case wondering), run to center, do burpees, rinse and repeat:
5 burpees at intersection
25 should taps
25 monkey humpers
25 plank Jax
25 flutters

Ran to top of Main Street , 5 had release merkins every other light post to hobos parking lot.

Ran to Print Shop

Discussed what are we projecting to others and how that reconciles w/ identity.

– 7s : Pull-ups/Squats

Brick Wall across from COT

– Wall sit, burpee broad jump across parking lot

Brick step area at FM Town Hall

– Irkins, Derkins
– Step ups

COT:

Nugget of wisdom

“The parts of a man that are able to show up when he is unconcerned with how qualified he is are the parts that we need the most”

First Q since spring of 25’, just like riding a bike although there may have been some rust on the chain and the tires could have been inflated. Always a pleasure to Q at a site that has meant so much to me over the years.

Had the pleasure of good meaningful discussion alongside some pain and encouragement from the HIM in attendance.

Thankful for the nod from <@U01NGHPR2HW>

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Scarecrow Tour

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WARMUP: slight Broga and some stretching
THE THANG: 3 merkins at each scarecrow, mosey to unity presbyterian. Bear crawls, an work, wall work, and legs
MARY: yes
ANNOUNCEMENTS: newsletter and golf tourney
COT: shared my why, lifted up work, parenting, and marriages

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