Category: Lazarus

Heavy burden

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WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH

THE THANG:

4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.

1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag

2: Sprint 50yds and mosey back, repeat

3: Strength
5 merkins
10 Carolina dry dock
20 air squats

4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH

Repeat until ~5:55

MARY: Core, birdcage 10 count

ANNOUNCEMENTS: newsletter

COT: You never know how much time you have left.

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MILGA MONOPOLY

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WARMUP: DID OT

THE THANG:

GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk
GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP

521: Band Camps Pit Stop. Bear Crawl 6 Cones Up

521: 50 SSH shared
Next MOT: Crab Walk

521: 50 Merkins Shared
Next MOT: NUR

Redstone: 50 Mountain Climbers shared
Next MOT: Walk

Redstone: 50 Imperial Walkers shared
Next MOT: Run

Redstone: THE SHARONVIEW SECURITY GUARD IS ONTO YOU! RUN A FULL LAP DO NOT STOP AT GO!

Jail: 10 Burpees OYO each. Until you roll a 6 you do 1 burpee a piece for each roll
Next MOT: Duck Walk
If band camp sent you here thank him

SUN CITY: 50 Big Boy Sit-ups shared
NEXT MOT: NUR

SUN CITY: 50 Swings Shared
NEXT MOT: Crab Walk

SUN CITY: 50 Squats with ruck. Shared
MOT: Walk with Ruck until you return or pass this site for all sites. Leave it for the next group.

THE EXCHANGE: grab Ruck if no one has it and do 10 squats a piece. If someone has it grab it and do their workout send them back to this space

THE EXCHANGE: 2 minutes of jump rope
NEXT MOT: Bear Crawl

FREE PARKING: Do a 10 Count. Roll again
NEXT MOT: Walk

RIZZOS SPAGHETTI HOUSE: 50 KB swings shared
NEXT MOT: Run

SWEETWATERS: 15 Burpees Each OYO. Good form
NEXT MOT: Walk

SWIG: 20 Goofballs each (DH GETS JUMP SQUATS)
NEXT MOT: Bear Crawl

SHAUN CRAWFORD’S SPOT: ALL OUT SPRINT 6 SPACES AND BACK
NEXT MOT: Walk

Mick Mulveneys Deal House: 20 SSH shared. Grab all the MILGA MONEY of the team in front of you and send them back to this spot and take their spot.
MOT: MOSEY

Dorian Williams’ Depot: 50 calf raises
NEXT MOT: Bear Crawl

Lancaster Sheriff Station: 50 Diamond Merkins Shared
NEXT MOT: Run

Chance: Roll dice. Add a zero to the end of the number and do that many squats/merkins or calf raises
NEXT MOT: Duck Walk

High Seas Mini Golf: 50 Bobby Hurleys shared
Next MOT: lunge walk

Firethorne Country Club: 50 Carolina Dry Docks shared.
Next MOT: Mosey

Andrew Jackson State Park: 2 minutes of planking
Next MOT: Crab Walk

Birdcages House: Do 10 squats with as poor form as possible
NEXT MOT: Walk

Hells Angels Clubhouse. 50 jump squats
Next MOT: Bear Crawl

Redfin: 50 Hillbilly Walkers Shared
Next MOT: Run

MARY:

Flutters
Freddie’s

ANNOUNCEMENTS: newsletter
COT: family

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Small white sacks

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WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between

Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.

Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:

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GTL at the ramp

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WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

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Whoops! Gotta shake myself!

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WARMUP:
THE THANG: ran to the parking deck.

ROUND 1:
THE ASCENT OF FIRE (BEAR CRAWL EDITION)
• Bear crawl up 2 flights
• 10 merkins at each landing
• Descend stairs all the way to bottom
ROUND 2:
THE GRINDER REPEATS
• Each level = one station
• Level 1: 25 HR Merk-ins
• Level 2: 30 Jump Squats
• Level 3: 40 Flutter Kicks (4-count)
• Level 4: 20 Burpees
• went down stairs and back up- headed back to COT
MARY:
ANNOUNCEMENTS:
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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MOT Ladder O’ Pain

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WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible

ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here

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Set the standard

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WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes

4 corners, 2 rounds – around the theatre

1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds

1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps

Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps

MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter

COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.

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