Tag: Blue

Too Early In The Morning To Be Counting Cards

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WARMUP: Burpees, Moroccan Night ClubsPeter Parker’s, SSH, Windmills
THE THANG:
4 corners equipped with F3 cards. Bear Crawl, Indian Run, Lunge Walk in between the corners.
MARY: Freddie Mercurys, Leg Scissors
ANNOUNCEMENTS: BBBB, Bethel Men’s Shelter
COT: Prayers for @U5D544AAY ‘s recovery.

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AMRAPs 4 Corners

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WARMUP: SSH, Windmills, Imperial Walkers and some stretchy things.
THE THANG:
AMRAP 2 minutes
4 Corners
3 rounds
Corner 1
10 Merkins
10 Plank Shoulder Taps (each side)
10 Mountain Climbers (each leg)
10 Carolina Dry Docks
Corner 2
15 Squats
10 Lunges (each leg)
15 Calf Raises
10 Sumo Squats
Corner 3
15 LBCs
10 American Hammers (each side)
10 Heels to Heaven
20-Second Plank
Corner 4
5 Inchworm Merkins
10 Reverse Lunges
10 Peter Parkers (each leg)
10 Squat-to-Reaches
MARY: No Time
ANNOUNCEMENTS were made
COT: YHC thanked everyone for the prayers for my family in loss of my Grandmother. Ended with a prayer.

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Run Forrest, Run

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WARMUP:

Mosey to Massey Street parking lot.

The usual suspects:

20 Imperial Walkers
20 Hillbilly Walkers
20 SSH
15 Cherry Pickers
15 Moroccan Night Clubs

Bear crawl 30 (or so yards).

THE THANG:

Dora:

100 Merkins
200 Squats
100 Fluttahs

Run Massey Street Hill in between.

Mosey to PD parking lot at Ardrey Street. 20 Seal Jacks, 10 Merkins.

Indian Run to Harris Street, turn around, and back to COT area. Walk to field for a Jack Webb (1:4 – 10:40).

Mosey back to COT.

MARY: 20 LBC's, 15 Dying Cockroaches

ANNOUNCEMENTS:

Bethel slots filled but they are doubling in size for the winter; more need for men to serve food and fellowship.

Friday night's 2nd F event for those who partake in the Elixir of Life.

COT: Prayer requests and praises, close out prayer.

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HIIT Workout

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WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Circle of Fun and Indian Run

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WARMUP:
THE THANG:

  • 12 station circle of fun 45 secs exercise 15 second rest
  • Indian run
  • 12 station circle of fun 45 secs exercise 15 second rest
  • Indian run
  • Dora

MARY:
ANNOUNCEMENTS:

  • 4 B's
  • Bethel
  • 401k run
  • Trash pickup

COT:

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Mall Cop Special 🚨

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WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill

Return to previous two spots for a rinse and repeat

Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals

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The Hill

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WARMUP: N/A
THE THANG: The Hill, out and back.
MARY: 20 LBC's with ruck on legs, 11 4-count flutter kicks
ANNOUNCEMENTS: Bethel Men's shelter upcoming,
COT: Prayers.

Thanks to @U0818FC8SUS for the privilege to Q and to everyone for having me.

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Forgot to add

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WARMUP:
THE THANG:
Station 1

  • 20 big boy sit-ups
  • 20 heels to heaven
  • 20 LBC
  • 20 American Hammers
  • 20 Mountain Climbers
  • 20 Jump Squats
  • 20 Butt kickers

Station 2

  • 20 Merkins
  • 20 Wide Arm Merkins
  • 20 Carolina Dry Docks
  • 20 Mike Tysons
  • 20 Shoulder Taps
  • 20 Dips
  • 30 Mirkins

MARY:
ANNOUNCEMENTS:
COT:

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Sally Field Has Entered the Chat

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WARMUP: windmills, imperials, ham stretches
THE THANG:
Paula Abduls from the amphitheater to the playground via trees
5 squats
5 merkins

20 dips at the playground
Circle N'Diaye
20 more dips

Bear crawl the big hill up to Calhoun. Practice the F3 Creed.

At Calhoun:
Group 1: Flying Nuns, Nur back
Group 2: Shoulder presses
Second round: Reverse Flying Nuns (aka 'Flying Nuns')/overhead claps

Triple Nickels on the parking lot hill – PAX choice
CK – smurf jacks
Ruby – burpees
Blue – seal jacks
LC – merkins
Jekyl – squats
Minuteman – scorpion CDDs

MARY: Freddies, fluttahs, LBC, scissors

ANNOUNCEMENTS: BBBB, start thinking about November Bethel NOW, Reindeer Run

COT: how your responses affect others, M job prayers

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