Tag: Bam Bam

Starfish

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WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time

Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:

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Oh FNG where art thou?

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WARMUP:
SSH
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
DOWN DOG
HONEYMOONER

THE THANG:
PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round.
10. Tricep extensions.
15 curls. 15 each side or 30 double. We modified to 15 double
20. Clean and press. 10 each side.
25 squats
30 kettlebell swings
35 flutter press
40 lunges 20 each side
45 calf raises
50 Turkish get ups 25 each side

We got through 40 lunges. Just did 45 calf raises and then two Turkish get ups each side.
MARY:
ANNOUNCEMENTS:
Bethel man shelter needs volunteers for food. July will likely be a low participation month due to the holiday if you’re around, please help especially with food
COT:
Prayers for families mourning the loss of loved ones. Praises for elderly family that are still getting around and prayers for those that aren’t

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CVS, Walgreens..What’s the difference? 2 miles

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WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the awkward silence, I quickly corrected myself and said Walgreens.
Next we moseyed to the wall behind the oil service place. Same partners, one ran around the building while the other performed an exercise (Step ups, Dips, Erkins)
I traveled to the back of Harris Teeter for wall sits. Pax on each end bear crawled out to the curb, 5 merkins, crawl bear back. Next round, lunge walk, squat, reverse lunge. We got to experience the aromatic scents of the trash barrel bottom.
We made our way to the front parking lot. Back to the partner exercises. Each team grabbed a boulder, +2 squat thrusters at each parking space line. Partner 2 ran to the second light pole and back. Each team finished at the 20 thruster mark.
Back to COT

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Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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Tic Tac cone and Agility ladder

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Warmup:  MUSICAL

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: SSH
  3. Solos: FRUIT PICKERS
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.

  • Pax in 2 teams for relay race. Tic-tac-toe grid (chalk) set up across the lot.
  • Each team gets a stack of (2 types) of cones
  • Ready/set/GO → 1 pax sprints to grid, lays cone down
  • As soon as cone is down, next pax can start
  • 1st pax moseys back to join the line
  • Winning team does Windmills or Imp-Walkers, while losing team does X#-burpees
  • If tied…. Both do x# Lt. Dan’s

2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.  
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600

ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20

COT: prayers lifted for marriages, and loved ones who are ill or recently passed.

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AMRAP Board of Pain

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WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins
THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB.

MARY: All core exercises for 3 minutes.
ANNOUNCEMENTS: Bethel Mens Shelter
COT: Prayer and Praises.

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Honor, Courage, Integrity

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WARMUP:

  • Side-straddle hop,
  • Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:
Honor, Courage, Integrity

3 Corners x 20 rounds

  • Honor – 10 Merkins (200)
  • Courage – 20 Squats (400)
  • Integrity – 30 LBC’s (600)

MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Saturday at the yard

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WARMUP:

  • Moroccan Nightclub
  • Imperial Walker
  • Cherry pickers

THE THANG:
4 Stations

  • Station 1 – Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk
  • Station 2 – Side Staddle Hop, Mountain Climbers, Seal JAck, Diamond Merkins
  • Station 3- Low Country Crab, Shoulder taps Penguins, Flutter Kicks
  • Station 4- Dips, Incline Merkins, Step Ups, Calf Raises
  • Reps 5-10-15-10-5
  • Bucket of fun – Mountain Climbers, Imperial Squat Walker, Low Country Crab, Makhtar N'Diayes, You Pick, Plank Jacks, Mike Tyson, American Hammer, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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