Tag: 63 Bravo

Slow is the name of the AKA game

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WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS

MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:

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Birthday Beatdown

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WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.

Mosey to football field for birthday board of pain:

Run the yardage and back to goal line to complete the listed exercise and number of reps:

10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.

Go back down ladder with remaining time.

Mosey back to COT

MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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We talkin bout Snatches or Snatches?

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Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins

Buy out: 15 thrusters, 15 merkins, 15 swings

MARY: flutters, box cutters, dying cockroach and LBCs.

ANNOUNCEMENTS: read your newsletter!

COT: stays in COT

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Circuit of pain & impossible mile

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WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Run 1 lap

Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot

MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:

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Zipper games (not what you think)

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WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

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SemiConservative Replication of Agility & Resilience

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WARMUP: (all IC) – MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons

THE THANG:
1st Course: Resilience with Music:
https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOP)

CPOP: “Mama said knock you out” – do a Mike Tyson Pushup
Nur out to light post & mosey back

Chumbaburpee – https://www.youtube.com/watch?v=2H5uWRjFsGc by Chumbawumba (3:35)
SSH other than CPOP
CPOP: “I get knocked down” – do a burpee.
Nur out to light post & mosey back

—————-
Main Course: Sidewalk chalk/Agility ladders on parking spaces

Buy-in & later Cash Out (we didn’t have time for cash out):
100 LBC, 50 heel-taps each, 25 Hello Ladies, 15 Shakira Each, 10 Lt. Dan, 5 Burpees

5-Each/Nur back … Al Gore till 6 is in… then next:

1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes

MARY: She was invited, and brought her pals Wheezy, Rosalita, Shakira, & Dolly – they made sure Our hips did NOT lie

ANNOUNCEMENTS: Luka 5K, further out CSAUPS & 2F/3F events that are newsletter worthy

COT: Held – prayers for recovery from injuries, those with failing health, and continued faith when faced with Life’s obstacles – very fitting given some of the quotes on Resilience:

Ancient Philosophers:
-. Seneca:
“Difficulties strengthen the mind, as labor does the body.”
-. Marcus Aurelius:
“The impediment to action advances action. What stands in the way becomes the way.”
(—This is often paraphrased as: “The obstacle is the way.”)

New Testament Scripture:
1. Romans 5:3–5 (KJV):
“We glory in tribulations also: knowing that tribulation worketh patience;
And patience, experience; and experience, hope:
And hope maketh not ashamed…”
2. 2 Corinthians 4:8–9 (KJV):
“We are troubled on every side, yet not distressed;
we are perplexed, but not in despair;
Persecuted, but not forsaken;
cast down, but not destroyed.”
3. James 1:12 (KJV):
“Blessed is the man that endureth temptation: for when he is tried,
he shall receive the crown of life, which the Lord hath promised to them that love him.”
4. Philippians 4:13 (KJV):
“I can do all things through Christ which strengtheneth me.”
5. Galatians 6:9 (KJV):
“And let us not be weary in well doing:
for in due season we shall reap, if we faint not.”

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Take me back to God’s country

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WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS (Morgan Wallen tribute)
Low slow squats
Merkins
Burpees (2 count)
Moroccan nightclub
Michael Phelps
Broga

THE THANG:
Parking lot crawl
Increase by 2 per space
Merkins
Squats
CDD

MOT: Bear crawl, lunge and toy soldier
7 man makers

Cinder block Dora
50 overhead press
100 bicep curl
150 LBCs

Tricep push-up mosey

MARY:
Freddy mercury
Gas pumpers
Pickle pointers

ANNOUNCEMENTS:
Luka
Bethel
Q source
Cannoli run

COT:
Family
Career struggle and changes

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