Tag: Drop Thrill

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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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Lazarus – 4-16-2026

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WARMUP:

  • 20 Side-straddle hop,
  • 10 Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater

  • 50 Merkins in front of the theater

  • Mosey across the parking lot by Dream Yoga, turn right at the end, go down to the end of that section and take first left into the rear parking lot. Set-up in the first parking section.

  • Do 10 Apollo Ono’s at each parking section across the rear parking lot with Bear-crawl transportation between sections (100 Apollo Ono’s in total)

  • Return across the parking lot with n+1 Burpee’s at each parking section with a jog to each parking section as transportation (55 Burpee’s in total)

  • Mosey back to Dream Yoga, do line touches down and back to the first island at each island heading back towards the Movie Theater.

  • 50 Squats in front of the theater

  • Mosey back to COT the long way up near Taipei Express

  • At COT a round of 10 UP – DOWNS

MARY:
LBC’s, American Hammers, Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is… Personal prayers for those in attendance.

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No jacket required

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
THE THANG:
Round of 8
BATTLE ROPES -WAVES
KETTLEBELL -CHEST PRESS
SLAM BALL -SLAMS
KETTLEBELL SWINGS
SANDBAG -MAN-MAKER
JUMP ROPE
KETTLEBELL – SUMO SQUAT
SLAM BALL – OVER THE SHOULDER

MARY: no

ANNOUNCEMENTS:
Newsletter

COT:
Health and family

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Kettlebell AMRAP

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Playlist: Amazon Music Playlist: “Heading to the Lake”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)

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Trust the hill and the field.

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WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always

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Baseball and Boston music

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WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga

THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x

Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.

MOT farmer carry

• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.

MOT duck walk

• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).

MOT bear crawl with bell toss

• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).

MOT Lunge walk

In between each rounding of the bases we did a mosey, flutters and other exercises to pause

Took 4 trips around the bases with the final straight farmer carry

MARY:
Was done

ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare

COT:
Health
Travel
Family

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