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

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

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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Movie Theatre Shenanigans

WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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Tortoise and Hare 2025

Preblast: The Tortoise And The Hare
Date: 2025-June-07
Time: 08:00
Q: @Beaker

Register

Coupons:
30# Ruck
To celebrate their newfound friendship and the Tortoise and the Hare decided to organize an annual relay race for all the animals in the forest. This relay race would commemorate their initial rivalry and highlight the importance of both speed and persistence.The relay race became a beloved tradition. The friendship between the Tortoise and the Hare remained a symbol of unity and cooperation, reminding everyone that they could achieve great things by appreciating and supporting each other.
TEAM REGISTRATION:
The Tortoise and The Hare will be a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams can consist of 2 or 4 players.
No team? Show up and you’ll be added onto one!
RULES:
Each person runs a lap on a track as fast as possible, handing off to the next leg. Ruck weight has to be at least 30#. The distance covered will be 13 miles.2 man team – 6.5 miles (26 laps)/person
4 man team – 3.25 miles (13 laps)/person
THE TWIST:
Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
E.g., Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.
REGISTRATION:Pick your team size, name, and members and register at the link below
:point_down::skin-tone-5:

Register

(why didn’t you just click the Register link at the top of the page? Come on! Get to it!!!)

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The Hills have Crawls

WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS
MTN CLIMBERS
BROGA

THE THANG:
Mosey to sausage hill
7s MOT bear crawl up run down
CCD
Squats

Mosey to movies

20 Dips

Dora
70 Merkins
140 Squats
220 LBCs

Parking lot lunges
2 Merkins at each stripe compounded

MARY:

Rosalitas
Box cutters
Squirms
Peter Pointers
ANNOUNCEMENTS:
Convergence
Jaeger
Vuvu Run
COT:
Mental health

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