Category: backblasts

Ring of Jellystone Fire

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WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks
THE THANG: (structure based on Beakers beatdown from 7/10/24- thank you bro!)

Each round, Home to base(s) & back
Home: Cind-urpees (AKA Man-Makers) R1-12 reps, R2-8 reps, R3-4 reps

MOT:
OUT: A) M.Bunnies, B) OH carries, C) W. Lunges
HOME: Farmers carry

A) curls & OH triceps
R1- 10 each, R2-15 each, R3-20 each

B) flutter Presses (4ct)
R1-10, R2-15, R3-20

C) clean & press
R1-10, R2-15, R3-20

End of each round Plank until 6 is up before starting next round
Pax Completed 2 rounds before running out of time

MARY: Box Cutters, Hello Weazy, Freddy Mercury
ANNOUNCEMENTS: T&H, Road cleanup, others forgotten
COT: Prayers for those coping with Loss, family with failing health

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Bushwood

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WARMUP: Wind Mill, Low slow squat, and Spider Merkins

THE THANG:
Warm- up Wind Mills, Low slow squats, Spider Merkins

Run .25
Wind Sprints
10 Man-Makers
Bear crawl and 3 Merkins
Tire flip 4 times and 5 Merkins
Tire flip 3 Burpees
Run two laps around Catawba Ridge High

MARY:

ANNOUNCEMENTS: Bethel Men’s shelter, Red Cross blood :drop_of_blood: drive, Trash pick- up
Turtle :turtle: and Hare

COT: Prayers and Praises

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Dads & 2.0’s Cones & Dogsled Fun

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WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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Garbage Water Intervals

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WARMUP: SSH, 5 “Alien Landing Rain Dances” [see description in comments of video post in 1-F channel], MNCs, 4 ALRDs, Imp Walkers, 3 ALRDs, Cherry Pickers, 2 ALRDs, Windmills, 1 ALRD
THE THANG: 10 rounds on a timer: 3 min. walk / 1 min. exercises
Exercises: Rounds 1-5 (ruck ON): 5 CDDs, 15 Merkins, stretch until bell (done while going up + down staircase)
Rounds 6-10: (Ruck off) 5 Man-makers, Bicep curls till bell
– drop rucks near flag, Sprint ~ 100 yards to light post, mosey back, repeat
MARY: LBC’s, Knee Tucks, Oma Plata Thrusters, Flutter Presses, Xs & O’s, Some other “pax-choice”
= Ruck used
ANNOUNCEMENTS: Sweaty Barry, Dads & 2.0s, Read Newsletter
COT: Strength in Recovery/therapy, Fortitude for bootcamp, financial responsibility awareness, others left unsaid

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Murph Prep

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WARMUP: windmills, merkins low slow squats
THE THANG: mosey to student entrance for muscle ups and the first set of curtsy squats. Mosey to front of school for dips and squats. Mosey to teacher entrance for squats and merkins. Mosey to bus line for Nurs up the hill for curtsy squats and run to bottom for merkins. Mosey to COT for Mary and Airborne hip exercises.
MARY:
ANNOUNCEMENTS:
COT:

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The Ballroom: Dancing on all fours ?

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WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl

Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:

MARY:
ANNOUNCEMENTS:
COT:

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No Legs for Cakeboss

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WARMUP: SSH, Merkins, Windmills
THE THANG: Pick up Cindy. Carry Cindy to the band lot.
Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field.
Round 2: 10 Overhead Press, Rifle Carry 10 yards. Rinse and Repeat the length of the field.
Round 3: Starting with 10 man-makers, walk 10 yards, and then decrease by 1 man-maker to the 50-yard line. Then, 10 Swings at every 10 yards to the end.
Take Cindy home and put her to bed.
MARY: Was done at the end of each round until the 6 was in.
ANNOUNCEMENTS: If you can’t find something to do over the next 8 weeks, you’re not trying.
COT: There is a lot going on in the PAX lives. Prays for strength all around.

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Casualties and Ammo cans at the Varsity

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WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

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Pre-Convergence Convergence

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Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

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