Have you ever seen a live alligator in the wild?

Leave a comment

WARMUP: yes, it was spectacular
THE THANG: 4 corners, same exercise all 4 corners round 1, round 2 add an exercise, up to 4 rounds, 4 exercises at each corner. Merkins, BBs, Squats, Burpees(ish). Then over to cinderblocks for 10 minutes of picking things up and putting them down.
MARY: no time bro
ANNOUNCEMENTS: yes
COT: crushed it

Great AO folks, lots of options, stop by Varsity next week, you’ll be glad you did.

Looks like we made it,

Barry Manilow

TClap |
0

Don’t Carry Your Burdens Alone

Leave a comment

Theme: How are you carrying your burdens?

Think about these things:

How the weight of your burdens feels as you physically move around.

How hard would it be to carry multiple burdens at a time?

How hard would it be to carry these burdens alone?

How does it feel to lay your burdens down?

Carry the Burden

Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.

Thang

4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.

Station 1 – Veterans Park
American Hammer and LBCs

Station 2 – Hobos
Merkins and Curls

Station 3 – Top of Main
Thrusters and Reverse Lunges

Station 4 – FM Pharmacy
OH Press and Shoulder Raises

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28

Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7

A burden shared is a burden halved.

The weight you carry today builds the strength you’ll need tomorrow.

TClap |
0

A Ruck with some silly stuff

Leave a comment

WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

TClap |
0

Don’t Get It Caught in The Zipper

Leave a comment

WARMUP:
Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing.

THE THANG:
THE ZIPPER
– Ran to end of Springs St to Summersby, then took a right to corner of Unity and Lockman. That was the start, or hoped it to be.
– For every road we headed west on (from Unity St, ending at Pine St), we did 10 squats, 10 merkins.
– For every road we headed EAST on (from Pine St, ending at Unity), we did 10 mountain climbers (double count) and 10 bombjacks.
– Whenever we crossed Springs St, we did a burpee.
– Proceeded street to street until we got back to Main and Tom Hall.

This was the plan, but evidently I did not communicate it clearly enough. Even so, PAX figured it out and got all the miles and pain stations in.

Guys were REALLY moving today, we all put in at least 3.5-3.75 miles, yet still got back to COT in time to do some Mary
Flutters
American Hammers
Hello Dollies
More
Next time I will add more pain stations.

Thanks self for the opportunity to lead.
NASA

TClap |
0

Four sets of ten (minutes)

Leave a comment

WARMUP: Skipped it. To much “thang” to do.
THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory warmup of SSH, windmills, etc.
Quick mozy to station one by the closed dental practice to pickup stones from the dry creek bed. For ten minutes we used the rocks for 20 reps each of flutters with press, triceps extensions, biceps curls, upright rows, halos, and presses. After ten minutes we returned the stones and ran to the church parking lot for station two.
Station two was simple; running for ten minutes. One long length of the parking lot was a run, at the end we walked to the next straightaway then sprinted back. At the end we walked until we got back to the start for the next run/walk/sprint/walk cycle. Rinse and repeat until the timer went off and we ran to the shelter for station three; body weight exercises.
At station three we did 20 reps each of calf raises, step ups, dips, merkins, Carolina dry docks, and bomb jacks. Rinse and repeat for ten minutes. When the ten minute timer went off we ran to COT for station four; Mary.
At station four we did 20 reps each of LBCs, box cuttahs, flutters, BBS, Freddy Mercurys, leg lifts to 45 degrees. Rinse and repeat for 10 minutes.
We were able to get almost all of it completed by 6:00.
MARY: Included in the thang
ANNOUNCEMENTS: Gold, HIM camp, newsletter
COT: Family, health, marriages

TClap |
0

Flag Handoff: New Coach at the Box

Leave a comment

Warmup: Merkins. Big Boys. Cherry Pickers. Planks.

Mosey to cinder blocks.

One lap carrying a cinder block on each shoulder. (This was rough!)

Put down cinder blocks. One lap running.

1. Jump Squats with Cinder Block. Oyo
2. Cinder Block Press (On your Back). Cadence.
3. Cinder Block Swings. Oyo.
4. Cinder Block Curls. Cadence.
5. Burpees. Oyo.
6. Skull Crushers. Cadence

Dora. 100 Merkins. 200 Squats. 250 LBC. 250 Calf Raises.
The partner farmer carries two cinder blocks to the light pole and back.

3rd F Topic: Faith in Marriage: How do we apply our faith in our marriages?

Scripture Reference: Ephesians 5:22-33.

TClap |
0

Minute Man found his dog

Leave a comment

WARMUP: mosey around Kingsley with the following warmup throughout the mosey – SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc.
THE THANG: utilizing light poles around the loop, run forward 2 light poles and do 5 squats, run back 1 light pole and do 3 Merkins. Continue around the loop for ~ 10+ light poles. Mosey to sunbelt parking lot for Dora – 50 merkins, 75 squats, 100 imperial walkers. Mosey back towards COT. Stop on the way for a few flights of stairs while everyone else holds plank. Finish up with dips and step ups before Mary – 20 dips, 20 step up, 16 dips, 16 step up, 12 dips, 12 step up, 8 dips, 8 step ups.
MARY: everyone called an exercise – flutters, hello dolly, box cutters, Freddie mercury, body destroyer, American hammer
ANNOUNCEMENTS: golf tournament, bethels, HIM camp, etc.
COT: prayers and praises

TClap |
0

An Old Fashioned WEP

Leave a comment

Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

TClap |
0

KB Complex

Leave a comment

WARMUP:
Grandpa Jacks
SSH
Windmills

THE THANG:
Each of the following rounds were performed AMRAP style for 9 minutes

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Press
2 Snatches

ANNOUNCEMENTS:
Bethel Men’s Shelter
H.I.M. Camp
Golf Tournament

COT: Prayers were said

TClap |
0