WARMUP: circuit sans Easter eggs
THE THANG: circuit with Easter Eggs – decible fell for Roadrunner trap.
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer Shared and Injuries reported
WARMUP:
All x 10
Windmills
Cherry :cherries: Pickers
Hillbillies Walkers
Imperial Walkers
Mosey around lot
THE THANG:
Circuit Training composed of 3 Rounds with 8 Stations and 3 modes of transportation
1 Round = 8 Stations w/10 reps each
After one round choose a mode of transport from the following list and move from one island to another and back.
Rinse and repeat for 45 mins
6 Rounds in total :heavy_equals_sign: 480 Reps
Modes of transport :
– shoulder Carry
– bear hug :people_hugging: carry
– farmers carry
Stations :station: Movements all with sandbags and 10 reps each
Over head press with flutter kicks
Squats
Bent Over Rows
Triceps
LBCs
Loaded American :us: Hammer :hammer:
Good morning :sunny: Sandbags
Calf Raises
MARY:
She was never :thumbsdown: found!
ANNOUNCEMENTS:
Read your newsletter, Bethel Ministries, Fort Mill Center Lawn Care, Manion,
COT: Always stays in COT! Keep praying for each other. Reach out to your brothers. Check in on each other. We are not intended to do this life by ourselves.
WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).
Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.
WARMUP: mosey then windmill, Moroccan night club, imperial walkers, hillbilly walkers, merkins, downward dog, honey mooner
THE THANG: Cocain beer crawls.. jog to loop 20 x derkins, step ups, dips jog a lap with 5 berpees at speed bumps, 30 x eurkins american hammers lbc jog lap 5 burpees at speed bumps 40 x squats, flutters overheads claps jog lap 5 burpees at each speed bump 50 lunges
MARY: 1 round
ANNOUNCEMENTS: read newsletter
COT: reminder you are not alone reach out to a brother if you need help
WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.
THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees
Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack
Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.
Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.
Farmers Carry the bell back to COT.
MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.
We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT.
Jwow
WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner
THE THANG: brick wall, 1×20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run up hill 3×10 shoulder taps, American Hammers, flutters.. repeat. Brick wall 1 x 20 dips, 1 x 20 erkins. Wall seat, pax on end bear crawl. Repeat across side of Harris Tetter. Partner Dora 100 squats, 100 carolina dry docs and 100 flutters
MARY: yes
ANNOUNCEMENTS: read the news letter, fastest 5k
COT: reminder to be thankful
WARMUP: Side Straddle Hop, Flutter Kicks
THE THANG: 3.4 mile ruck with pain stations
MARY:
ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter
COT:
WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker
THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.
One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead
Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest
Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.
Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)
Run back to COT. Some Mary and done.