Tag: 63 Bravo

4 Corners Kettle Bell treat

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WARMUP: SSH, Windmills, Cherry Pickers,Moroccan Night clubs
THE THANG: 4 corners Kettlbe bell with overhead carry to each with 25 swings, Pulls, Triceps extensions and Curls and Squats in the middle. Each round had a 5 Manmaker but in with Manmaker buyout. Swings,
MARY:
ANNOUNCEMENTS: Read your Newsletter, Yeager march 15th and The Hive Convergance March 13th
COT: Prayers and Praise. Prayed for Luka

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Webb of Fun

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Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Downward Dog
Honeymooners
Runners stretch
Arm Circles

Moseyed down to the bottom of the hill as we started our Jack Webb Inspired workout.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Next we took a recovery walk over to the practice field.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
10 CDD and 40 Air Press completed

Thang 4
Bear crawl 5 yards then do 1 merkin, 1 plank jack, and shoulder taps (Right + Left equal 1)
Repeat every 5 yards increasing the reps by 1 each time. I think worked our way up to 5 or 6 reps.

Thang 5 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeated this until we got back to where we started thang 4.

Went back to COT for a little Mary

COT: Announcements were made and closed with a prayer.

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My version of pendulum of pain

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WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey
THE THANG:
Split the exercises, repetition with your partner
Up hill:
Station 1 – 20 – Burpees
Station 2 40 – Merkins

Circle of pain: Both partners execute 4 cardio/legs exercises in cadence quickly without a break
20 – Side straddle hops
20 – Smurf Jacks
20 – Squats
20 – Bobby Harley

Station 3 – 80 – LBC
Station 4 – 100 – Freddie Mercury
Repeat the sequence downhill

Transportation mode: alternate between Bear crawl and walk when moving stations
MARY:
American Hummer
Hello darling
ANNOUNCEMENTS:
COT:

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