Category: Lazarus

Top, bottom, out at LAZ

Leave a comment

Warmup: the usual suspects
Mosey to theater
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner Squats-AMRAP during instrumental, lunges during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer otherwise
#2- top-bottom-out: 2x through each man (groups of 3)… timer is mosey out&back
– Australian mt. climbers on partner holding Al Gore
– Bottom plank, top – high/flow gas pumper
#3: clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP ( optional modification – my. climbers with feet  in TRX handles… Instead of inverted rows).
Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 
Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies
Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
King (any suit) – wild card… PAX that Drew it causes any exercise in that muscle group
ANNOUNCEMENTS: upcoming Bethel shelter serve, CSAUP‘s, etc.
COT: praises for community that we enjoy, and the gift of our ability to help our communities.

TClap |
0

All Respectables!

Leave a comment

WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island

Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter

TClap |
0

Redstone Suicides

Leave a comment

WARMUP:
THE THANG:
Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island 1.
Island 1: 5 burpees
Island 2: 5 burpees 10 merkins
Island 3: 5 burpees 10 merkins 15 big boys
Island 4: 5 burpees 10 merkins 15 big boys 20 squats
Island 5: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges
Island 6: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges 40 mountain climbers.

6 minutes of brobility
MARY: Plank, J-lo’s – flutter kicks
ANNOUNCEMENTS: announcements made
COT: ended in prayer

TClap |
0

Seven of diamonds – in the rain

Leave a comment

WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers
THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond)
7 OF DIAMONDS
7 BURPEES (X4)
14 MERKINS (X4)
21 LBCS (X4)
28 SQUATS (x4)
21 LBCS (X4)
14 MERKINS (X4)
7 BURPEES (X4)

E.C. – ABC’S 6-inch style
MARY: yes
ANNOUNCEMENTS: newsletter
COT:

TClap |
0

Autopilot

Leave a comment

WARMUP:
THE THANG: YHC (Poppins) wanted to play capture the flag and was set to do it but a nagging injury forced me to the sidelines and so as an audible a running route was suggested:

3.7 miles were gained with following pain stations:

First 4 stops we did
5 burpees
10 merkins
20 squats
Last 2 stops
20 AH
20 Penguins
20 LBCs

MARY:
ANNOUNCEMENTS: Break the Dam- still happening, Bethel Shelter. Next Thursday and every first Thursday of month.
COT: yes

TClap |
0

The Beast

Leave a comment

I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers.

The Beast
Running the length of the lot we had 3 cones set up for our exercise points. At each come we performed 6 reps of the exercise as we ran down and back.
Round 1 – Merkins
Round 2 – Low Slow Squat
Round 3 – CDD
Round 4 – Lunges (R + L = 1)
Round 5 – Shoulder Taps (R + L = 1)
Round 6 – LBCs

We Moses back to the flag.

Circle of Lunges
We lunge walked around the islands Native American run style.

We had a little time left for Mary
– piston crunches
– American Hammers
– Pickle pointers

Announcements were made and ended with prayers for marriages, health of in-laws and for those that may be in the path of the upcoming storm.

TClap |
0

Twice as nice

Leave a comment

Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam

Prayers and praises
Family
Patience

TClap |
0

MILGA WRAP at Lazarus

Leave a comment

Last WO of the year at Lazarus.

Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.

Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.

Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.

Proper interrogation of FNG led to name Elmer Fudd.

Prayers for better parenting, aging family members, and discernment in season of waiting.

TClap |
0

12 Days of an F3 Christmas

Leave a comment

WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

TClap |
0