Category: Lazarus

Recycled in the rain

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WARMUP:
10 Windmills
10 Imperial Walkers
THE THANG:
Modified 4 corners with three rounds of 30, 20 and 10

Station 1
– side straddle hops
– Donkey kicks
– Penguins
– Run

Station 2
– Mountain climbers
– Squat jumps
– Shoulder taps
– Run

Station 3
– Merkins
– Plank jacks
– Shoulder taps
– Run

Station 4
– Burpees
– CDD
– Run

Rinse and repeat
MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Tortoise and hare
COT:
– PAX down rang
– Loved ones who are struggling
– Patience with kids this summer

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Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes

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Beautiful morning for Burpacides and 4 Corners

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WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins
THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The burpacides were ascending and descending on 8 parking lines with a burpee at each from 1 to 8 and back to 1. Then a nice long mosey about 40 yards to start 4 corners.
Corner 1: 20 V-Sits then bear crawl to
Corner 2: 20 Freddy Mercury’s on a 4 count then lunge to
Corner 3: 20 Pickle Pounders then crab walk to
Corner 4: 20 Plank Jacks then lunge back to corner 1.
Indian run back to the start.
MARY: 8 rounds of Capitan Thors 1 BBS and 4 American Hammers. PAX saved by the bell.
ANNOUNCEMENTS:
COT:

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skinny arms

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Back to School

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We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school.

Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we matriculated to the next grade we couldn’t forget our previous lesson so we repeated that exercise and performed the next grades exercise. As we were running out of time we accelerated our lessons by the 9th grade
– K – SSH
– 1st – Mountain Climbers
– 2nd – Merkins
– 3rd – Squats
– 4th – LBCs
– 5th – CDDs
– 6th – Flutter Kicks
– 7th – Lunges
– 8th – Diamond Merkins
– 9th – Plank Jacks
– 10th – Shoulder Taps
– 11th – American Hammers
– 12th – Burpees

Moseyed back to COT. No time for Mary. Ended with announcements and prayers and praises.

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Lazarus Preps the Murph

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WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:

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Tour de parking lot

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA

THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch

MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school

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Hardwood Sighting and 24 Islands of Fun

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F3 Lazarus Bootcamp – 4/17/25

Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s

The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.

Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk

1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats

Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam

Mary:
Hello Dolly
American Hammers

ANNOUNCEMENTS:
COT:

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Believe it or Not….He’s Alive and well!

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WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7

Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge

Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat

MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”

What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:

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Board of Pain

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WARMUP:
SSH
Windmill
Imperial Walkers
Stretchy Things

We moseyed down to the parking lot next to the float spa.
THE THANG:
Thang 1 – 600 Rep Circuit
– 20 Mtn. Climbers
– 10 Merkins
– 20 Shoulder taps (total)
– 10 Merkins
– 20 Commandos (high to low plank)
– 10 Merkins
– 20 Squat Thrusts
– 10 Merkins
Exercises performed back to back with minimal to no rest in between for 5 rounds.

We definitely could have used the spa after that but they were not open yet.

Thang 2 – Starfish
I asked the Pax for a number between 1 and 5. Tomb Raider(@Damien Croft) called out 4 and this became the number of burpees in the center of our 4 corners.

We started with the 4 Burpees then ran to each corner for a set of exercises returning to the center for 4 burpees.
– Corner 1 – 10 CDDs
– Corner 2 – 20 Lunges
– Corner 3 – 30 Squats
– Corner 4 – 40 LBCs

Moseyed back to COT.

MARY:
Box cutters
Freddy Mercury’s
Big Boys

Announcements and Prayers were made.

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