Ab-Lab

WARMUP: Mosey
THE THANG: Ab-Lab
(Run a lap of the parking lot between each exercise)
LBC x 100
Flutter Kick x 90
Freddie Mercury x 80
American Hammer x 70
Mountain Climber x 60
Reverse Crunch x 50
Big Boy x 40
Leg Lift x 30
V-Sit up x 20
1 min. plank
(If PAX finish, start again in reverse order)
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Together

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Aloha Covid

Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.

And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time

We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.

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Oh Baxter!

We had 21 at for some off campus work.

We moseyed over to Baxter this morning for a little Mary.

Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats.
Partner 2: Run the stares gauntlet on Main Street.

We formed two lines for an Indian run back to COT for Mary, announcements l, and prayers/praises.

The report is as follows:
– was introduced to a mudslide this morning. It brought back memories of the bars at Auburn. Go War Eagles!
– and are going to go home and watch the movie airplane to prepare for ’s summer job.
– There was an sighting this morning and he was feeling chesty as he kept requesting merkins. He is going to host 10 nine year olds today for his son’s birthday party. We are expecting a steel cage match.
– was present and smelling like a million bucks.
– was introduced to The Milker this morning. We scared off some of the customers in the Starbucks parking lot.
– needs to increase the weight on his vest as he crushed the Indian run.
– is going to bath in Bengay as he knees were saying no mas.
– ’s eye tattooth is looking manly.
– needs to stop at Harris Teeter to pick up flowers as he is celebrating 21 years of wedding bliss.
– was having flashbacks of The Bronx seeing all of the trees cut down on 160.
– is ready for mainstream media with his Ron Burgundy breakdown of Slow Burn.
– and did a divide and conquer approach to the squats. It’s Science?
– is 78 going on 28. He crushed it out there.
– When isn’t dabbling in the markets he is dabbling in pain.
– Get on you Q list, he ready!
– was looking for a 60
– Mole ruck, but settled for a bootcamp.
– and @ironman (Jarvis) rounded us out. Ironman is accelerating and is also ready to get on the Q list.
This is my 100% accurate yet to be verified list by .

-JWow

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Light Pole Work

WARMUP: Mosey and did 4-5 exercises
THE THANG: Light pole work. 6 poles
1st – 5 Big Boy
2nd – 10 Plank Hops
3rd – 15 Merkins
4th – 20 Squats
5th – 25 CDD
6th – 30 Flutter

Completed 2x
Mosey to wall and did wall sits, merkins, calf raises.

Mosey back to COT to Mary.

Thank Boogie for the opportunity to lead.

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Drop the Pull-ups take the Cannoli

WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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The Ballroom: Dancing on all fours ?

WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl

Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:

MARY:
ANNOUNCEMENTS:
COT:

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What’s In The Cards For Today?

WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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We was rollin

WARMUP: moseyed over to side by Persis and did a warmup with

SSH
Windmills
Strawberry pickers
MNC
Overhead Claps
Low and slow squats
Cyclops
Plank
Downward Dog
Upward Dog
Runners stretch
Merkins

THE THANG: back towards COT where I had a shoebox with two sets of dice and 12 exercises listed for respective dice combinations
We did three iterations with partners of 3, one person rolls, then runs a lap while two ppl do the exercise, then we did person that rolls and both other ppl run while they do the work and then finally one partner rolls and does does exercise with one partner while third runs.

MARY: no time
ANNOUNCEMENTS: CANNOLI RUN
COT: YES!

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