Tag: Deep Dish

Magic Carpet Ride

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises

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ABC 123

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WARMUP: did some thangs
THE THANG:
ABC ladder – 1 round = 2 clean, 1 OHP, 3 front rack squat, both sides.
Ladder= 1-2-3-4-5-4-3-2-1
Suitcase carry around parking lot after each ladder rung

Then

DORA
Partner 1=run to speed bump
Partner 2= accumulate reps
200 double bell swings
100 thrusters double bells
25 man makers double bells
MARY: no
ANNOUNCEMENTS: yes
COT: yes

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Complex

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WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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Big Bertha visits the Hive

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WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered

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