WARMUP:
THE THANG: run to WEP, loop WEP and back
Ruck
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.5+ laps around Kingsley
MARY:
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.
THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block
Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat
3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block
Half pax farmer carry while others did more flys with pavers
1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block
Finished with 12 more OH press
MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.
WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys
Down to Harris St Park.
Indian Run up Harris St.
Exercises at the church
Partner Nur/Run up Massey St.
Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
WARMUP: Stretch and a few SSHs, windmills, etc…
THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On way back stop at each pole start with 1 big boy and go up 1 at each pole.
MARY:
ANNOUNCEMENTS: Lawn Care at Care center, 4th of July convergence,Bethel men’s shelter
COT: Prayers for marriages, kids home for summer, the struggles of being good dads and husbands.
WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.
Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers
1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps
Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places
Next round – shoulder taps AMRAP
Next round – dips AMRAP
Mosey to 12th station – restrooms – 3 reps each
Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)
MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage
WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins
THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB.
MARY: All core exercises for 3 minutes.
ANNOUNCEMENTS: Bethel Mens Shelter
COT: Prayer and Praises.
WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.
WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins
THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs.
Wrapped up the Dora and jogged over to the track. At the track we did: 20 single lunges, 20 double count hammers, 30 calf raises (inner, regular, outer).
MARY: no time left
ANNOUNCEMENTS: newsletter aside from murph and invergence
COT: yep, completed