Tag: Drop Thrill

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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That’s Too Many Squats!

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“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

After a warm up, we completed the circuit below. Similar to a 12 days of Christmas.

20 squats
20 SSH
20 press
20 lunges
20 merkins 

Learned a few things about the Pax I didn’t know. You had to be there to hear for yourself.

Prayers for UHaul, the Mills family and the Tyson family (Micah is F3 Glass Joe of Union County).

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We might do a lot of things

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WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

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Ruck n Roll

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Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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4 Corners & More

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WARMUP:
Motivator
Imperial Walkers
Stretchy Things

THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.

Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)

MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter

COT: Praises were made!

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Ladder Workout

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WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

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Partner pain sesh

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WARMUP: brief
THE THANG:
Partner up
Start on one side of parking lot and advance to other side.
Partner A uses double KB, partner B uses sandbag. Switch gear at each planter.
5 clean
5 press
5 thruster.
At halfway point, switch to:
Partner A runs to end of parking lot. Partner B does lunges with KBs. When partner A returns to partner B, switch roles until getting to the end. Switch directions.
At middle of parking lot, repeat the first section back to the starting point.
Then:
Partners complete:
100 bag thrusters
200 double KB swings
50 burpees jump over bag
MARY:
ANNOUNCEMENTS: read newsletter
COT: yes

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Round and Round

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False Spring hits today.
Don’t believe the lies. Keep posting.

THE THANG:

Perform each exercise in a suicide style workout.

20 squats with bell
20 SSH
20 single arm press
20 lunges
20 merkins 

I know there were probably too many side straddle hops but hey, we kept warm.

MARY: We stretched a bit and recovered a bit.

ANNOUNCEMENTS: Read your email newsletter.

COT: Prayers lifted up.

Thanks men for posting and getting 1% better.

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

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Not A Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:

1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Omplex

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No warmup needed; got right to work!!

5 Different Complexes for 8 Minute AMRAP

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches

6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)

ANNOUNCEMENTS were made
COT: Ended with a prayer

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