Tag: Esso

KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Kettle Bell Board of Pain

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WARMUP: Dynamic exercises

THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side

+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc

+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats

The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.

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Spiderman Loop, without all the Spiderman crap

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WARMUP: Pledge of Allegiance
THE THANG: Spiderman Loop. Up Main, right on Tom Hall, right at Town Hall, right at top of hill at LOom. Stop at Town Hall to max Merkins, stop at Print Shop for 10 Pull Ups.
MARY: None that I can remember
ANNOUNCEMENTS: Click Bait has something awesome going on the weekend of August 11.
COT: Prayers for healing.

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Great Job Kermit

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Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot

THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.

Hand off to the New Site Q!

Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats

Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.

As a team
100 pull ups
200 LBC’s
300 Monkey Humpers

Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.

Mosey to COT.

MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0

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I like hotdogs

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Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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NewTestamentThemedPain

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WARMUP: Hula Hoops, and mosey to the trail entrance by GoldHill Middle School.
THE THANG: Perform exercise for each book of the new Testament.
Matthew: Merkins with ruck of course.
Mark: Merkins again with ruck
Luke: Lunges
John: Jump Lunges
Acts: Apollo Unos
Romans: Ruck Swings
1st Corinthians: Bear Crawl
2nd Corinthians: Crawl Bear
Galatians: Getups
Ephesians: ?
Philippians: flutters with press
Colossians: Ruck Curls
1 Thessalonians: Bobby Hurleys
2 Thessalonians: Bobby Hurleys
1 Timothy: Bobby Hurleys
2 Timothy: Bobby Hurleys
Titus: Shoulder Taps
Philemon: Ruck Pull throughs
Hebrews: Halos
James: Jack Webs
1 Peter: Peter Parkers
2 Peter: Parker Peters
1 John: Jack Webs
2 John: Jack Webs
3 John: Jack Webs
Jude: Jack Webs
Revelations: Bomb Jacks
MARY:
ANNOUNCEMENTS:
COT:

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