Tag: Bones

Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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Physical Readiness Teast

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WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)

Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches

Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel

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Tour d’ Favorites

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WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.

I leave it to 38 Special to verify the accuracy of my reporting.

MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%

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You Just Need A Sandbag….And Take It Around To Your Friends

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WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.

MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.

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Very Little Chatter – Sufficient Work

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WARMUP: Jog around the large lot, sans bells then a few warmup exercises.
THE THANG:
Upright Rows x 10
Thrusters x 10
Combine them for the full upright row-thruster..

Overhead carry the bells to opposite corner of the parking lot & partner up:
Partner 1: Farmer Carry both bells up the parking lot, ground them, NUR back.
Partner 2: Elbow Plank.
Alternate then repeat.

Overhead carry the bells to opposite corner.
Single arm rows x 10 each arm
2-arm curls x 20
Tricep Extension x 20

Overhead carry to another corner.
Partner 1: Hold a squat while holding both kettle bells.
Partner 2: Run length of parking lot and back.
Alternate then repeat.

Overhead carry to original corner.
V-Up with kettle bell x 20
Plank pull-through x 10ea side

Overhead carry to the stadium entrance.
1 arm Merkin x 5ea side then repeat
Flutters w/ kettle bell press.

MARY: Throughout
ANNOUNCEMENTS: Yes
COT: 100%

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Persevere because others are counting on you

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YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.

WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back

THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.

Mosey home finished at 47 minutes.

COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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