Tag: Cohiba

I ran so far away…

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Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot

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Cinder blocks of fun

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WARMUP:

  • Moroccan nightclub
  • Imperial walker
  • Hillbilly walker
  • Windmill

THE THANG:

  • 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins
  • 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 goblet squats, bear crawl, 15 leg raises, bear crawl, 15 leg raises
  • 15 bent over rows each side, lunge walk,15 sit-ups, lunge walk, 15 sit-ups
  • 15 flutter kicks with cinder block, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 sit-up press, bear crawl, 15 merkins, bear crawl, 15 merkins

MARY:
ANNOUNCEMENTS:
COT:

Cinder blocks of fun

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Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Tic Tac chain/Cindie

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WARMUP: usual stuff, emphasis on shoulders

First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk

  1. Dora-1: Partner moseys out & back for swap… complete the following:
  1. 50 Ch-ickle Pointers (Pickle Pointers w/ Chain)
  2. 50 Lonely C(h)owboys (Lonely Cowboys w/ chain)
  3. 50 Dirty-CHyrtles (Dirty Myrtle w/ chain)
  4. 50 Man Of Steel: basically a Superman( on your belly), with chain across back out to each hand
  1. “Tic-Tac-Brick”: Team Chain vs. Team Cindy
  1. Relay race: 1 team bear-crawls w/ chain, other murder-bunnies w/ cindy
  1. Place Coupon in open square (tic-tac-toe) & mosey back to line
  2. Next pax can take off once partner ahead has dropped coupon in square
  1. Winning team does Windmills w/ chain while losing team does 10 Man-makers w/ Cindie
  2. We got two rounds of this when 530 hit

Next 30
Conversation: “Now vs. Later – The Discipline of Discernment”Set-up (1–2 min)

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Grooving to the 70’s, 80’s, 90’s, and 2000’s

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WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

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Four Corners of Pain

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WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field.
THE THANG: Master Circuit 4 Stations:
1- 20 shoulder taps, 25 lbcs, 30 mountain climbers. Mosey or shuffle to each station.
2- 20 merkins, 20 curls with cinder block, 15 overhead presses.
3- 20 squats with block, 10 lunges each leg, 30 calf raises.
4- Hillbilly Walkers, 20 SSHs, 7 burpees,

MARY: 20 LBCs, 20 American 🇺🇸 Hammers, 15 Penguins
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday, Mexican dinner. FM at WEP Strawberry 🍓 Festival this Friday-Sat.
COT: Group discussion on men’s topic ‘Male Loneliness Epidemic’ causes, tips and resolution ideas.

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Playing With Dora and Rocks

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.

Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats

2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole

Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press

MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Padre-Sandbag

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WARMUP: the usual suspects
THE THANG:

  1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff
  1. Pitt-stop at Playground for Dora:
  1. 1 pax lunge-walks out to can & moseys back
  2. Other pax completes:
  1. 50 knee-tuck merkins on Swing
  2. 50 Bulg-Split-Squats on Swing (25 ea. Leg…swap every 5)
  3. 60 swing-jump squats (alternate every 5 forward/backward)
  4. 80 Inverted Rows on Swing
  1. Pitt Stop at Hill:
  1. Nur Up / Crawl-Bear down
  1. at music area: alternating Jack Webb: 1 man maker, 4 inverted rows, … 2–8, … Up to 5–20
  • 1 PAX with sandbag doing this, while the other holds wall sit

MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.

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Tires and blocks extravaganza

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WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

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