WARMUP:
SSH
Imp Walker
Low Slow Squat
THE THANG:
Mosey to Jackal
Did interval bench workouts
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey
THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x
Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks
Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl
Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl
Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl
Repeat for 4 min
10 – skaters
20 – American hammers
VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks
12 – Big boys sit up
12 – LBC
20 – Pop squats
12 – Jump lunge
12 – Jump squat
2 – Burpees
MARY: Hello Darling
ANNOUNCEMENTS:
COT:
WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers
Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise
Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50
MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday
COT:
WARMUP:
SSH – 30, Windmill – 10, Moroccan NC – 10, Broga
THE THANG:
Round 1: 20 Merkins, 20 LBC’s, 20 Squats – Run lap
20 Dips, 20 BB, 20 Monkey Humpers – Run Lap
20 SSH, 20 Lunge (10 E/L), 20 Incline M – Run Lap
Round 2: All of the above, increasing to 30 reps
Round 3: All of the above, increasing to 40 reps
MARY: No, worked out until 6am
ANNOUNCEMENTS: Yes, too many to type
COT: Always
WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank
THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:
DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH
Mosey back to Main St. back to starting lot then up Massey St. to parking lot.
Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line
50 dips
Ab Lab to close it out
Thanks <@U01NGHPR2HW>!
WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:
WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.
Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.
Mosey to football field for birthday board of pain:
Run the yardage and back to goal line to complete the listed exercise and number of reps:
10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.
Go back down ladder with remaining time.
Mosey back to COT
MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes
F3 Lazarus Bootcamp – 4/17/25
Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s
The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.
Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats
Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam
Mary:
Hello Dolly
American Hammers
ANNOUNCEMENTS:
COT:
WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Run 1 lap
Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot
MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT: