WARMUP: SSH, Cherry pickers, Windmills, yog
THE THANG: 4 corners with increasing reps
MARY: N/A
ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck
COT: Finished up with The Lords Prayer
WARMUP:
Motivator
Imperial Walkers
Stretchy Things
THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.
Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)
MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter
COT: Praises were made!
WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).
Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/
100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees
Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.
MARY: Imperial Squat Walkers instead
ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage
COT: was held
WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers
THE THANG: Dora with a partner – forwards and backwards
50 – goblet squats
100 – curls
150 – swings
150 – swings
100 – curls
50 – squats
4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions
MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell
ANNOUNCEMENTS: Yes
COT: 5th core principle
Thanks for the call, Deep Dish :eye:
Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC
Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40
Mary was all upright alright
ANNOUNCEMENTS: newsletter
COT: staying warm
WARMUP:
– Moroccan Nightclub
– Windmill
– Cherry Picker
– Imperial Walker
THE THANG:
– Circuit – 45sec exercise & 20 sec rest
– Curls or Man Makers
– Merkins
– Plank Jacks
– Leg Lifts
– Mountain Climbers
– Lunges
– Squats
– Box cutters
– Flutter Kicks
– American Hammers
– Big boy situps
– Goblet Squat
– Imperial Walker
– Shoulder Taps
– Jump Rope
– 2 Pain Stations
– Station 1
– Side Straddle Hop
– Donley Kicks
– Penguins
– Station 2
– Merkins
– Plank Jacks
– Shoulder taps
– Qty 5 – 10 -15 -10 – 5
MARY:
ANNOUNCEMENTS:
– Read the newsletter
COT:
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: brief
THE THANG:
Partner up
Start on one side of parking lot and advance to other side.
Partner A uses double KB, partner B uses sandbag. Switch gear at each planter.
5 clean
5 press
5 thruster.
At halfway point, switch to:
Partner A runs to end of parking lot. Partner B does lunges with KBs. When partner A returns to partner B, switch roles until getting to the end. Switch directions.
At middle of parking lot, repeat the first section back to the starting point.
Then:
Partners complete:
100 bag thrusters
200 double KB swings
50 burpees jump over bag
MARY:
ANNOUNCEMENTS: read newsletter
COT: yes
WARMUP: NA
THE THANG: Rucking miles and Rugby Sprints
MARY: NA
ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam
COT: Yes
WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each
Farmers carry followed by kb squat cleans
1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank
Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray: