Jack Webbs & More

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Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.

Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40

Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Moseyed back to COT for some light stretching.

Announcements were made and we ended with prayer.

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BYOB – except the Q

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WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each

Farmers carry followed by kb squat cleans

1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank

Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray:

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Fibonacci Escalator

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WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching

THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)

MARY: throughout

ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion

COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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Out numbered

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Campus tour lots of convo about houses shieldlock and various other topics. Yes we were out numbered by the lady runners on the track. How sad.

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899 Reps with Virtual Deck of Cards

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Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For all of our <#C08ST83CF1T> friends, I used Manus to build a customized deck of cards that we used for the workout. Bureeps, Shoulder Taps (increments of 4) Merkins (increments of 2) and Big Boys (increments of 2) and 2 jokers of 30 and 50 squats. In case anyone wants to play with it at a future date: https://exercisedeck-zacxsa5x.manus.space/

THE THANG: I hit deal and we did whatever the card showed. It feel like a lot of shoulder taps to start. A lot of merkins in the middle and finished with burpees and big boys. All told, we did 91 Burpees, 364 shoulder taps, 182 Merkins, 182 big boys, and 80 squats. That’s 899 reps. We then added some Mary, which got us over 900 reps for the 45-minute session.

MARY: Hello Dollys, LBC, American Hammers

ANNOUNCEMENTS: Break the Dam moved to 2/28/26. Bethel Shelters 2/5. Lots of guys are there because of the cold right now. Yetti Challenge. Read your newsletter for a leaderboard update.

COT: Prayers for healing. Lots of people who have some serious medical issues they are dealing with right now in each person’s circle.

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