Tag: Dana

Halloween House Party

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WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks

MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden

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A frosty morning for Rosie’s VQ

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WARMUP: Mosey 5 minutes to the spot
Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins
THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each /
10 Burpees before each of 40 Merkins, 40 squats, 40 plank jacks, 40 Bobby Hurleys, 40 LBCs , Jog 1 lap and repeat until COT
MARY: Flutters and Big Boy sit-ups
ANNOUNCEMENTS: Fundraising for the Golf Tournament, business mentorship available, Read your newsletter
COT: Prayers and Praises

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B.O.M.B.

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WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

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We arent the 95%

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WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3

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Mental Battle workout

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WARMUP:

Quick disclaimer and shared we would be doing the Mental Battle workout created by DropThrill.

THE THANG:
Little mosey into a secondary parking lot and did a warmup

SSH – 20
Windmills- 6
Imp Walkers – 15
Plank Stretching
Merkins – 10 IC

From there we ran over to bigger lot where I set up a “4 corners” this was the 7 provided exercises and one extra. We then did 4 laps on 1/2 the exercises and 4 laps on the second.

Exercises were:

Jump squats x 12
Merkins x 15
Plank Jacks x 20
Lunges x 12 per leg

Inbetween the first and second half we held plank and I shared some alarming statistics with mental health. We discussed F3 and it’s impact on my life and others, the importance of getting right, guard rails, shield locks and conquering the jester (all in light of the fact that mental health a very dynamic thing)

Then we did the second half…

LBCs x20
Burpees x 10
Monkey Humpers x 30
Mountain Climbers x 30

We had extra time so we did wall sits and balls to walls on side of movie theater, then we ran around backside and ran up a two story flight of stairs twice. Then we moseyed back around to COT and had enough time for 10, 6 point Burpees IC. Fun way to end it out.

MARY:
ANNOUNCEMENTS: WTF or Waxhaw Trail Fest on 4/20, Bethel Men’s Shelter Rock Hill serve 4/4, Jeager 5/11 I believe.
COT:

Families, 2.0s health and of course mental health.

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Angel is a Centerfold

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WARMUP: mosey for a bit throughout the vast parking lot, then we did a warmup in front of the theatre. All the usuals plus some plank/core work
THE THANG: a Dora with 100 dirkins, 100 LBC, 150 step ups, partner 2 runs to farthest light pole and back, we then did a parking lot routine involving 2 alternating exercises at light poles as we traverse the lot, finally we did a nasty Jack Webb with big boys, American hammers and always 2 merkins. Almost finished then ran back to COT to finish up
MARY: finished up Jack Webb, got to 10 big boys and 40 hammers
ANNOUNCEMENTS: Waxhaw Trail Fest, Goose Qing in Mint Hill
COT:

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