WARMUP:
Moroccan nightclubs, windmills, cherry pickers, imperial walkers
Mosey for some merkins and low slow squats
THE THANG:
Top Gun
Mjolnir
The Hodor
Dirty Man-Makers
MARY:
Man-makers for 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always
WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.
Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.
After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R
One more circuit
Dutchie L, R
One final circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH
THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE.
MARY: LBC'S,FREDDY MERCURY, BOX CUTTER
ANNOUNCEMENTS: BETHEL MENS SHELTER AND NEWSLETTER EVENTS
COT: ENDED WITH PRAY 🙏 FOR TRAVELING RESTORATION IN MARRIAGE AND RELATIONSHIPS
WARMUP: Moroccan Night Club, Windmills, Side Straddle Hops
THE THANG: Over Head Press, KB Swings w/Block ,Merkins, Big Boy Situps w/Press, Curls,Squats w/Blocks.
MARY: LBC’S, Hello Dolly’s and other core exercises to name a few.
ANNOUNCEMENTS: yes
COT: Prayer for Uhaul family
WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:
WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved
13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work
The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot
The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner
Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00
Prayers for Uhaul
Announcements check your newsletter