WARMUP: maybe
THE THANG: running
MARY: would have probably written her own backblast
ANNOUNCEMENTS: maybe
COT: video proof exists
WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops
THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats
430 reps total
10 jogs total
MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc
ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour
COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.
WARMUP: SSH-20, WM-10, CP-10
THE THANG:
Round 1 – 20 Reps of Merkins, LBC’s, Squats – Run Lap
20 Reps of Dips, Big Boys, M. Humpers – Run Lap
20 Reps of SSH, Lunge (S/C), Incline M. – Run Lap
Round 2 – All of the above, increasing to 30 reps of all exercises
Round 3 – All of the above, increasing to 40 reps of all exercises
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Always
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks.
THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
4 minute warning and then a 2 minute warning
Started with mission of F3
Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership
DISCLAIMER
Warmup
SSH/WINDMILLS/MERKINS
THE THANG:
Mosey to pull up bars
Went over 5 core principles
3s
(or 4s as I was informed)
Pull ups
Kraken burpees at bottom of hill
10 min
Webb
Chin ups x 1
Mike Tyson’s x 4
4 rounds increasing every round
10 min
Take cindies to benches
Overhead carry
Tabata
Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again
10 min
Leave blocks
Indian run around parking lot
Ending at ROTC
Lazy Dora
Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)
10 min
Bear crawl back to COT
MARY:
Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph
COT: yes
1.9 mile loop with 5 ruck pain stations
10 lunges
10 curls
10 Merkins
10 flutters
10 overhead press
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises.
– Grandpa Jacks
– Imperial Walkers
– Hillbilly Walkers
– Some stretchy things
Then we moseyed over to the sideline.
THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)
Mosey to Goal Line
THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)
THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.
We moseyed back to COT for a little Mary
Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.
Thanks for the opportunity to lead!
WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers.
THE THANG: Asked the PAX to partner up.
Bleacher Runs:
Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.
All finished and we made our way back to the track.
Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.
MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.
ANNOUNCEMENTS: Read your newsletter
COT: STK!