Tag: Bass-o-matic

Pitt’s Birthday

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WARMUP: mosy to the back of the school. SSH, MNC, Arm Swings
THE THANG:
4 Rounds
12- squats
12 – merkins
12 – mnt climbers
12 – inch worms
Mosey to the fieldhouse and back

3 rds of 20 reps -15 reps -10 reps
Squats
Merkins
Squat Thrust
Flutters
Mosey to the fieldhouse and back

AMAPs 30 sec on 15 sec rest
Set 1
Speed Skater
S.S. Hops
Bomb Jacks
Mnt Climbers

Set 2
Russian Twists
Flutter Kicks
LBCs
Plank

Mosey back to COT

MARY: None

ANNOUNCEMENTS: Jaeger, Bethel Mens Shelter, Mental Health Awareness is coming up,
COT: Closed out in prayer

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Flight Plan

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14 at Flight Plan ran the Baxter loops. Nice work.

Burpees for BBQ is this Saturday. Clown car plans are being made. Wegmans has details.

Praises for great weekend reports, some visited moms with their siblings. Great fellowship opportunities.

Prayers for job searches, kids decisions.

Interested in Qing at Flight Plan? Shoot me a dm.

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Four Smokin Corners

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Overhead Claps, Calf Raises and Cherry Pickers
THE THANG:
Four Corners: 20-15-10-5
Corner #1= Merkins & Squats
Corner #2= Dips & Lunges
Corner #3= Mountain Climbers & Monkey Humpers
Corner #4= Parker Peters & LBCs
Dora (Partner Up): Timer- Running Across Parking Lot
100 = Shoulder taps
200 = Plank Jacks
300 = Hello Dollies
MARY: American Hammers
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and Praises

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Sweet Home Alabama

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WARMUP: none
THE THANG: run the Alabama loop
ANNOUNCEMENTS: jaeger, some bbq thing
COT: prayers praises etc.

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Who’s the Q

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WARMUP: Led by Senator Tressel 👊

THE THANG: D2D Friendly 4 Corners

MARY: Called her sister ‘oh Sherrie’ for a circle of stretching

ANNOUNCEMENTS: upcoming events

COT: prayers for pax safety. Prayers for family & friends recent loss & health.

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Valentine’s Day + D2D taper = upper body not so friendly

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WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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50 of everything

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WARMUP: slow mosey to the farthest parking lot for Destiny. A few stretches followed by cherry pickers, Imperial Walkers, SSH, Hillbilly walkers.
THE THANG: took off running to the next stop. Did a few more weird things lunges to basketball goals mosey back; toy soldiers more running. Now on to the meat. 50 of everything: merkins, dips, seal jacks, big boys, LBCs, squats, more merkins. Lap in between exercises.
MARY: no time except for gas pumpers
ANNOUNCEMENTS: Q source, D2D fundraising, CSAUPs, FNG training
COT: prayers for all

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