Tag: Float Bridge

4 corner fun

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WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching

THE THANG:

4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges

Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back

MARY:
Various an exercises

ANNOUNCEMENTS:
See newsletter

COT:
Prayer for families and work

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Dad Bod Deluxe

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WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop

Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps

Station 2
– Merkin
– Plank jack
– Shoulder taps

Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:

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Pass the Praise and Take the Blame

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There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.

Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)

The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total

Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile

Mosey back to COT
– 10 Bombjacks at each light pole -70 total

Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)

Back to COT – 2.3 miles total

NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.

Aye!
IJ

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Thrillmas In July

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Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.

Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.

On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!

The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.

Thrill being a wise old elf, finally let the pax breathe in spite of himself.

As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

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Triple Lindy on Campus

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WARMUP:
Windmill
Cherry picker
Moroccan nightclub
Squats
Merkin
Broga

THE THANG:
Bear crawl Indian run – fall back does 3 big boys. Around 2 islands

Ab circuit
LBC
Freddy mercury
Big boys
Pickle pointers
Plank
Gas pumper

One runs to the <@UGU3XR5RP> tower while others do exercises

Dora up hill

Carolina Dry docks 50
Merkins 100
Squats 150

Run up hill
1 additive burpee for each light pole
3 man makers w cinder block at the shed

Mosey up end

MARY:
None

ANNOUNCEMENTS:
Bethel
7/4
Sweaty Barry
Bourbon tasting

COT:
Health and blessings
Best wishes to <@UGU3XR5RP> on his trip. Safe surfing. Enjoyable carne asada fries and brews.

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Still Ragin

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Moroccan Nightclubs
Michael Phelps
Low slow squat
Merkins
Broga

THE THANG:

Bear crawl and side shuffle around square for 5 minutes

Tamara:
45 seconds on
15 seconds off

Merkins
Low slow squats
Shoulder taps
Step ups
Lateral lunge

3 rounds with 2 minute break in between each set

Slowsey around track
Burpees
Toy soldiers
Lunges

MARY:
Ham string stretch 2 rounds
One leg out
Two legs out

Butterfly stretch

ANNOUNCEMENTS:
Bethel Thursday
July 4th convergence

COT:
Healing
F3 Fellowship

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The Biscuit

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WARMUP:
We did a head count (8) reviewed route, start running
THE THANG:
Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.
MARY:
ANNOUNCEMENTS:
Read Slack
COT:
prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

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