Tag: Backdraft

Return of the buckets

Leave a comment

Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining.

Prayers for graduates, travel for families coming to town, C Kasum is moving a kid to Pensacola. Big weekend.

Don’t forget about the lawn mowing at the Care Center and Thursday night Bethel Shelter meal is coming up.

Aye

TClap |
0

Guess who’s back…back again

Leave a comment

WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

TClap |
0

Triangle of pain- Not a Diamond

Leave a comment

WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

TClap |
0

Ab destroyer

Leave a comment

WARMUP: SSH, low slow squats, MNC

THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5

MARY: She was in the car with <@USBP08L1G>

ANNOUNCEMENTS: Prayer and a praise from everyone

COT: Flutters

TClap |
0

Skip Joyfully

Leave a comment

WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

TClap |
0

10-20-30 for Bass’s Bday

Leave a comment

WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

TClap |
0

Get The Work Done – KB Style

Leave a comment

WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

TClap |
0

Believe it or Not….He’s Alive and well!

Leave a comment

WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7

Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge

Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat

MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”

What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:

TClap |
0