Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs
Mode of transportation was running 🏃♂️.
We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.
WARMUP:
Goofballs
Windmill
Low slow squat
moroccan night club
Dead hang – 1 minute x 2
It was at this point the rain started coming down mightily. Turns out men are waterproof.
THE THANG:
11s
Pullups
CDDs at bottom of hill
The rain was absolutely relentless. But these men were tougher than the rain
10 toes to bar
29 squats in honor of Travis Manion
Now that the rain let up, yog to the overhang for some fake broga
Couch stretch
Lizard stretch
Touch your toes
Pigeon stretch
Lat stretch
Chesticle stretch
MARY: stretchin’
ANNOUNCEMENTS:
Men’s shelter – May the 4th be with you
The Print Shop is hosting a memorial day Murph at 8am on Memorial Day
COT:
Lift up prayers for Luka
WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups
Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run
Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees
As we could not get to burpees and ran out of time, One Burpee at 6 before CoT
ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends
WARMUP: yes, this is important
THE THANG:
4rows
3cleans
2snatches
1overhead press
Did some rounds, carried some chicken feed
One arm
2swings
2cleans
2snatches
2overhead lunge
Switch to the other arm
: :
WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!
WARMUP:
Windmills
Merkins
SSHs
Moroccan night clubs
Cherry pickers
Core (holding kettlebell up)
Flutters 20 count IC
American Hammers 20 count IC
Leg lifts 20 up counts
Turkish get ups 10 each side
Kettlebell sit and press 20 count IC
Kettlebell swing 10 IC
Rows
Bent over row 20 IC
Plank row 20 IC
Kettlebell swing 10 IC
Kettle bell high pulls 10 IC
Arms
Bicep curls 20 reps IC
Triceps 10 reps IC
Overhead press 10 IC per arm
Goblet squats 10 IC
Man Makers 20 reps
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises