We did all of them.
Jwow
WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.
WARMUP:
Jog around paved path at Runde Park
1 pullup
THE THANG:
Lightning Portion
Laps around Runde Park
Lap 1 – 1 Pullup – 40 Burpees
Lap 2 – 2 Pullups – 40 Merkins
Lap 3 – 3 Pullups – 40 BBS
Lap 4 – 4 Pullups – 40 Squats
Lap 5 – 5 Pullups – 40 Mountain Climbers
Thunder Portion
formed a circle in the shape of a wagon wheel with eight different exercises on the outside and after you got done doing the exercise exercises, you murder Bunnies to the middle where you did five man makers and then continued onto the next exercise and did an overhead carry back out to that exercise from the middle or a total of eight different exercises.
15- Block Swings
15 – Skull Crushers
15- Overhead Press
20- Leg Up and Over the Block
15 – Squats
15 – Thrusters
15 – Hand Release Merkins W/ Feet On Block
15- Curls
MARY:
No time
ANNOUNCEMENTS:
Bethel
Tortoise and Hare
Heart Walk
COT:
Everyone is soaking wet
WARMUP:
THE THANG:
Ruck & Bear Crawl
Sandbag & Ruck Work
Finisher – Rucks & Sandbags
Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.
WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop
THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total
3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees
Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.
Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.
Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses
After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.
MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch
ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.
Read your letter of news every Sunday
COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work
WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s
THE THANG: with sandbag make. Large loop around front of school.
10 sandbag squats- sprint
10 overhead press- sprint
10 bag overhead throws- sprint
10 jump over burpees sprint
As many sets as possible by end of workout
MARY: 20 big boy sit-ups
ANNOUNCEMENTS: trash pickup, CriOut service project and trng.
COT: Prayers for aging parents
WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.
Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.
Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.
Sprint back up to the corner, 3 rounds of 10 guardrail merkins
Return to COT. Various stretches for a full stretch.
MARY: N/A
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
WARMUP: Started with stretching and Intro. They rocked over to the parking area for the warm up. 15 MNC, produce pickers, Wind Mill, plank, merkins, updig and down dog. Then rucked over to the rear parking lot.
THE THANG: 4 corners, 4 rounds.
Round 1 – 10 goblet squats then farmer carry right arm to do American Hammers with ruck then overhead carry to curls the farmers carry left arm to finish with flutters with ruck.
Round 2- 15 repeat exercises.
Round 3 – 20 repeat exercises
Round 4 – 25 repeat exercises.
MARY: none
ANNOUNCEMENTS: Bethals men and newsletter.
COT: Prayers for school, teachers, marriage and health.
WARMUP: SSH, Ruck Big Loop
THE THANG: Bear Crawl midfield to the fence. OHC back to midfield. Ruck Big Loop (2x)
Head over to the hill for a Dora 100 Merkins 200 LBCs, 300 Squats
Back to COT for some more Merkins & LBCs.
MARY:Some
ANNOUNCEMENTS: Bethel Men’s Shelter, Stuff the Bus
COT: Prayers for Family, teachers and husbands.