WARMUP: SSH, Cherry pickers, Windmills, yog
THE THANG: 4 corners with increasing reps
MARY: N/A
ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck
COT: Finished up with The Lords Prayer
Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
COT: :white_check_mark:
WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX
WARMUP: SSHx10 , IWx10, Merkins x 5
THE THANG:
– 30 Reverse Lunges (SC)
– 50 KB Swings
– 30 Jumps Squats
– 25 Big Boys
– 20 KB Snatches (SC)
– 100m Farmer’s Carry
– 30 Step-ups (SC)
– 20 Cleans (SC)
– 20m Bear crawl then crawl bear w/ bell
– 20 man makers
Run a small loop between each exercise.
Start from top if time permits.
MARY: nah
ANNOUNCEMENTS: Newsletter
COT:
BUY-IN: 20 Man Makers w KB
DORA #1 / Farmers Carry
– merkins
– Jump squats
– Dips
DORA #2 / Run lap
– Snatches
– Goblet squats
– Curls
COT
WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:
THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees
30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run
Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips
Broadjump burpee-5
30 flutters 10 at a time
MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.
Warmup and then The Thang:
Murder Bunny to every parking spot line followed by 5 LB Swings.
Lunge to every parking spot line followed by 10 snatches.
Other core exercises were thrown in as an active rest.
Jwow
Obligatory warmup…
50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)
Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)
Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps
End with mary and COT
Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture
Need to post to know!!
WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up
THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press
6 rounds were completed
MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins
ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria
WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts
THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.
Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks
MARY:
ANNOUNCEMENTS:
COT: