Tag: 3D

KB DORA

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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:

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Swole Chicken with a Side of Mary

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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.

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We need tribute

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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.

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Bobber in da House

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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

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Juggs June – Week 3

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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

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Rose Infested Snake Pit

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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.

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Kettlebell Ladder

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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:

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