Tag: Beaker

Pace Yourself

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WARMUP:
Halo’s x7 each direction
A windmill style warmup. Holding the bell in a snatch position with one hand and stretching with the other hand to the opposite foot. 7 each arm
E.g. Holding the bell up with right hand, use left hand to touch right foot.

THE THANG:
11’s – 10 Halos to reverse lunge(each leg) mosey a short distance then 1 halo to lunge.
Repeated to we got to 5. Then called an audible

Opposite side staggered clean to squat (clean with right hand with the bell moving from the left foot). 5 each side with a mosey. Then to 4 cleans to squat, 3,2,1.

One legged bridge with chest press. 7 each leg, followed by slight mosey and back. – 3 rounds

100 KB swings where the penalty for putting the bell down was 2 burpees.

100 overhead presses

MARY:
Ended with a round of Mary’s.

ANNOUNCEMENTS: check your newsletters, but please sign up for the D2DB10k.

COT:

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The Legend of Dora and the Burpee Hill

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WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog

THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT

MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x

ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang

COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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Bushpit – 28DEC2022

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WARMUP: We did some warming up
– SSH, Windmills, mild stretching

THE THANG:
– Mosey to upper lot toward entrance
• At every island (10) do 5 merkins to the other side of the lot – SSH for the 6

-Mosey to front of school
• Partner carry to end of the school – switch at the flagpoles – SSH for the 6

– Mosey around corner
• At path, bear crawl to first path then switch and crawl bear to the island – SSH for the 6

– Mosey to pull up bars
• Pax do SSH while each person does 5 dead hang pullups – For every pullup you can’t do – 3 burpees penalty

– Mosey to the benches around the corner
• Dips on the benches, In cadence – 20

– Mosey toward the hill, and is that a wall to scale?
• Yup, over the wall – 5 CDD – repeat 3 times

– Mosey up the hill to the little building on the right
• Stairway to 7 – Run to 1st parking space line, 1 burpee, back to start — run to next line, 2 burpees…
• Add one burpee each line until complete

– Mosey to front of stadium
• More partner carries and more bear crawls

MARY: No chicks

ANNOUNCEMENTS: Probably

COT: Core Principle #5

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Not on Band Camps “Naughty List”

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WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)

THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s

MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health

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About 10.5 Days of Christmas…

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WARMUP: Did some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers… Tried to rename a few but Band Camp was having no part in that…

THE THANG:
1. Merkin with hand on bell (4 count per arm)
2. LBC (4 count)
3. Lunge (per arm)
4. Man Makers
5. Press (per arm)
6. Bent Row (per arm)
7. Flutters with Press (4 count)
8. Curls (per arm)
9. Squat
10. Swings
11. Snatch (per arm) – Did the snatches but not #10 down
12. Skull Crushers – Didn’t make it here

Ran 2 light poles down the hill and back between each round

ANNOUNCEMENTS: Do your back blasts, it helps with others planning and the tags let them know if someone stops coming out for awhile and we can reach out. (Apparently Band Camp didn’t reach out to me last week because he actually cared…)

COT: Prayers for injured and also everyone over the holidays

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don’t eat so many chocolate cookies

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WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF

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How do you say ISI?

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WARMUP:
1 lap
25 SSH IC
10 Windmills IC
14 LSS IC
15 MNC IC (or 19, who’s counting?)

THE THANG:
ISI Dora
Round 1: Run to top of parking lot
– Goblet Squat
– Skull Crusher
– Lunges
Winner: Plank
Loser: American Hammers

Round 2: Shuffle
– KB Swing
– Curls
– Halos
Winner: LBC
Loser: Flutter w/ KB Press

Round 3: Bear Crawl
– Bent Over Rows
– Merkins
– Upright Row
Winner: Hello Dolly
Loser: Hello Dolly w/ KB press

Round 4: NUR
– Snatch
– OH Press
– Tri Extension

MARY: No Time
ANNOUNCEMENTS: Dam 2 Dam Fundraisers
COT:

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