The 3in Screw!!

WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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Bushwood or Bust….

WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)

MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.

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Murph prep

WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Five got loose at Footloose

WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog

11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle

Then Airborne hip flexors followed by a few minutes of Mary

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Cinco De Mayo History Lesson

WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:

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Wrapping up AKA#4

WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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No one reads these…

WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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AKA at the Sink: Mobility-HIIT-Broga

WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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