WARMUP: Moroccan Night Club, Windmill, Cherry Pickers
THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry
MARY: LBC, Superman, Flutter Kicks
ANNOUNCEMENTS:
COT:
Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary
MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps
Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift
ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.
WARMUP: quick mosey, SSH, and windmills
Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting
THE THANG:
in each of four corners exercises were laid out for rounds 1, 2, and 3
Corner 1: goblet squat, rack squat, lunge
Corner 2: curls, tricep extension, skull crusher
Corner 3: American hammer, window wiper, flutter press
Corner 4: chest press, merkin, half Turkish getup
In the middle is the plyometric box. 5lb dumbells, and a 60lb sandbag
Split up into two teams. Go to a corner. The team does the exercise for the round they are on while their tribute runs to the middle to do one of three exercises for 10 reps. All teams continue their reps until every tribute has returned to their teams.
Tributes may do box jumps (or https://www.youtube.com/watch?v=ehWXqlCElEc on the box), or deadlifts. Count is 10.
MARY: none
ANNOUNCEMENTS: Bethel Mens Shelter, 4th convergence, Barry
COT: circle of TRUST. Trust was requested, not a prayer chain, no trust was bestowed so the Q assumes everyone is in top form at home. End with a prayer according to the Q’s faith.
Board of pain
20 reps each exercise. Run the aisle between exercises.
KB swings
Shoulder press
Skull crushers
Curls
Squats
Big boy sit-ups
Warmup up
SSH
windmill
Cherry pickers
Imp walkers
Hillbilly walkers
Run down carline and around to bottom of hill. Do some stuff along the way.
Toy soldier
Butt kickers
11s to top of hill. Picked sign for top
Gas pumpers at top. 4 count Start 10 at top
Jump Squats bottom start 1
Run to back of school.
Pick a bench
Step ups 50 25 each leg
Mosey
Fire lane Lunges walk
Back to COT for 4 min Mary
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins…. all IC
THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars… around & back more or less).
The catch… Carry a MINIMUM of 100 lbs. Extra coupons were available.
Upon finish, record time/stats… then Unstructured misery with Other coupons/Gear layed out ahead of time
MARY: Nope… this challenge was NOT for the fairer sex
ANNOUNCEMENTS: J-June next week at the Hive
COT: 30 min. Talk by COHIBA on virtue of Courage. Other talk/prayers/praises discussed
WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers
THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian Deadlifts (1 or 2 leg), OH Press
MARY: You know I timed it perfect
ANNOUNCEMENTS:
COT: Pauly D in the home stretch. Being a dad can be tough.
WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps
Farmers carry
https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings
Farmers carry
12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats
Waiter’s carry
3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)
3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)
Farmers carry
4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)
5 burpee snatches each side to close out
ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow
COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”
If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.
“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin
Grateful to share the gloom with you this morning