Tag: 63 Bravo

50, in air quotes, percent better at the #ao-snakepit…

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WARMUP: 10 Moroccan nightclubs, 10 Windmills, 10 side straddle hops
THE THANG:

2 times through this stuff!

1. 50 Calf Raises then 50+ yd-ish Mosey w/ KB,
2. 50 Goblet Squats Sumo style then 50+ yd-ish Mosey w/ KB,
3. 50 KB Deadlifts then 50+ yd-ish Mosey w/ KB,
4. 50 LBC’s with KB then 50+ yd-ish Mosey w/ KB,
5. 50 KB Push-ups (25 L & R) then 50+ yd-ish Mosey w/ KB,
6. 50 Curls then 50+ yd-ish Mosey w/ KB,
7. 50 Lat Push then 50+ yd-ish Mosey w/ KB,

“Rattle Snakes” were offered for the overachievers, although not many were actually done. “Rattle Snakes” are basically a plank where you jump your legs side to side. Probably has a different name, but since we were in the ao-snake-pit…

Slight modification on 2nd round, but all reps accounted for plus 50 KB swings.

MARY: Box cutters, American Hammers, Protractor, Hello Dolly’s

ANNOUNCEMENTS: Fastest 5k, represent for VuVu’s son!

COT: It is what it is…

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Worst 100 Yards Ever

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WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field

“Worst 100 yards ever”

Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400

50 SSH AT 50
7 BOMBJACKS FOR TD

MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes

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Painful 8

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WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?

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Truck Nuts

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WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.

Jwow

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Simplicity in Circuits

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Shared and Provided

WARMUP:

+ Moroccan Night Clubs
+ Imperial Walkers
+ Hillbilly Walkers
+ Wind Mills

THE THANG:

5 Circuits w/60 sec rest

Kettlebell Swing x 15
Goblet Squats x 10
Right Hand bend over rows x 8
Left Hand Bend Over rows x 8
Kettle bell dead lifts x 10
RH KB overhead press x 6
LH KB overhead press x 6

MARY:

2 Minutes of Broga

ANNOUNCEMENTS:

Bethel Church Shelter, Fast Five, & Newsletter

COT:

Always stays within us.

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Catawba de Tour

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Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches

–mosey Run–

Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30

–Short walk—

Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks

–mosey Run–

Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT

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One Shining Moment

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American Jackal 3/17/2025

One Shining Moment

Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers

The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp

– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline

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Monkeying Around at the Snake Pit

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WARMUP: SSH, Cpickers, MNC-w/ calf-raise, sit-out-Burpees

THE THANG:
Round-1: IC (6ct.): Squat-knees to press

Pyramid: RSwing, Am.Swing, Catch/Goblet, squat, Sqt-Thrust, (switch grip), Deadlift
– set for rep count… progress up to 5 & back

Shuffle over to Tire Station

Rnd-2: Monkey-King series on elevated tires (10 each exercise)
– alternating one arm, dead lift to chest
– Deep squat-2-arm front raise
– Alternating one arm snatch
– Alternating one arm, clean
– Eye of Sauron: explosive deep squat, (2-hand snatch)

Rnd-3: Dora – 1 pax rolls tire up hill… flips it back down … then swap
Other pax:
– 100 Goblet squat to Halo (alt. 1x-ct)
– 100 Deadman-to-Barbarian

MARY: 10 KB-BBSU

ANNOUNCEMENTS: QvQ, Luka-5k

COT: held… prayers for being present w families, job security… other stuff

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