Tag: Dictator

The Price of Freedom

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WARMUP:
BASIC TRAINING 🪖
Every soldier must prepare for the battles ahead.

  • Side Straddle Hops
  • Hillbilly Walkers
  • Imperial Walkers
  • Moroccan Night Clubs
  • Cherry Pickers

THE THANG:
STAGE 1: DEPLOYMENT 💪
The PAX deployed into action partnering up for 50 reps of each exercise, incorporating running between movements.

  • Sumo Deadlift High Pull
  • Blades of Steel
  • Clock Pendulum
  • Bus Driver
  • Bent Over Row
  • Carolina Dry Docks
  • Drop Zone

STAGE 2: THE BATTLEFIELD ⚔️
The battle intensified with a relentless core and upper-body assault.

  • Plank – 2 minutes
  • Back Widows – 20
  • Flutter Kicks – 20
  • Angle Grinders – 10
  • American Hammers – 20
  • Side Plank Dips – 20
  • Big Boys – 20

STAGE 3: JOURNEY HOME 🇺🇸
After surviving the battlefield, the PAX faced one final test on the road to freedom.

  • Bear Crawls
  • Lunges
  • Prison Break – All-out sprint to FREEDOM!

MARY:
ANNOUNCEMENTS: Bethel Men's Shelter tonight
COT:

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Citius Altius Fortius Competition

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WARMUP:
Warmup
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**15 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
Stage 1: Citius
Sprint relay
20 yard Sprint

  1. 10 Reverse lunges
  2. 10 Squats
  3. 15 calf raises

1x person sprints the other exercise.
Each round completed is a point (both people sprint)
Most in 9 minutes wins

Stage 2: Altius
Broad Jump comp

  1. Each member broad jumps.
  2. Furthest team score wins

Between jumps, each team must Bound / Power skip down and back
Bunny hop in place while partner bounds
Furthest in 9 minutes wins

Stage 3: Fortius
Strength endurance
Fastest to complete
Alternating reps per person

  1. 100 Squats
  2. 100 Merkins
  3. 50 Forward lunge, each leg is 1 count
  4. 50 Carolina Dry Docks
  5. 50 Shoulder taps

Between each exercise 20 yard sprint as partners
First to finish wins points

MARY: no time
ANNOUNCEMENTS: newsletter and big weekend of events
COT: family and healing

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Easy on the Shoulders, Not on the Legs

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This is my birthday week, so I'm trying to Q all 5 days. #1 in the books!
WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school.
THE THANG: Lamppost-palooza. Run to the lamppost, complete the exercise, run back, run to the next lamppost.
Round 1: 40 calf raises (reg, in, out, and sumo 10x) for four lampposts.
Round 2: 11 Big Boys, 22 Big Boys, and 33 Big Boys
Round 3: 11 Squats, 22 Squats, 33 Squats, and 44 Squats.

Run around to the roundabout by the stadium entrance. Perform a modified Dora as we were running out of time. 100 Lunges, 100 Squats, 100 LBC's with partner.

MARY: Flutters, Freddie's, Wheezy Jeffersons
ANNOUNCEMENTS: Bethel, Bethel and more Bethel.
COT: Good stuff in here.

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Goose Bread Beatdown

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WARMUP: YHC warmed us up with the Motivator and some stretchy things. Then I handed it over to Bread Maker.
THE THANG: We moseyed to the front of the theater and was introduced to the Leg Wrecker.
Group 1 does Lt Dans over to Group 2 who is holding an Al Gore. Switch, Repeat multiple times. The we did 20 Carolina Knee Dips.

YHC led us through a 5X5 circuit for 4 rounds.

  • 5 Burpees
  • 5 Merkins
  • 5 Mt. Climbers
  • 5 Squats
  • 5 Jump Squats

Bounced it back to @U0BEBRDB5U7 who took us over to the Coupon Corner to meet up with Cindy.

Coupon crucibles,
coupon sumo squats,
Killer Roos,
Blueberry biscuits

Moseyed back to the theater.
Carolina knee dips
Catalina wine mixers
Golden Arches

Moseyed back to COT.

MARY:
LBCs
Piston Crunches
Pickle Pointers
Dying Cockroaches
ANNOUNCEMENTS were made
COT: We shared and prayed.

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Viva La Libertad

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WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers
THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter Kicks, American Hammers, Jailbreak
MARY: Protractor
ANNOUNCEMENTS: newsletter
COT:

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Flight of the Mumblecheese

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WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s
THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, 🇺🇸Hammers
3 rounds Burpees, 🇺🇸 Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not really) 10 reps: Merkins, Squat Jumps, Freddie Mercs, Plank Jacks.
MARY: Dealers choice.
ANNOUNCEMENTS: Bethel is Mexican Night
COT: Affirmative

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Week 4 of 4 Shield-Lock-September

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WARMUP: yes
THE THANG:
2 laps around the theater (apparently that's a far distance)
11’s with Burpees and Jump Squats
Ab Webb ft. Straight leg Freddy Mercurys
MARY: hold a plank and then American hammers
ANNOUNCEMENTS: newsletter
COT: yes

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Bert

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WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees

I believe all pax made it through at least half. Nobody got to the last burpees.

MARY:
ANNOUNCEMENTS:
COT:

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