Tag: Fogerty

What a BIG Kettlebell!

Leave a comment

WARMUP: SSH, Arm Circles, Low Slow squats, Merkins, NightClubs
THE THANG: Kettlebell switch- 12 guys picked a parking spot : 3 exercises in each spot : Move to next spot when completed and complete flutters while last pax Completed Toy soldiers on his way to the vacated spot at the end of the line. 10 reps each exercised : Round 1 – swings, squat jumps and Mike Tyson:
Round 2 : Curls, BombJax, and Dips.
We used the parking block for dips and Mike Tyson.
Head back for COT @ 5:57am.

MARY: none – out of time.
ANNOUNCEMENTS: Bethel Mens shelter, Newsletter, CSAUP, and Service opportunities.
COT: Prayers

TClap |
0

Who’s the Q

Leave a comment

WARMUP: Led by Senator Tressel 👊

THE THANG: D2D Friendly 4 Corners

MARY: Called her sister ‘oh Sherrie’ for a circle of stretching

ANNOUNCEMENTS: upcoming events

COT: prayers for pax safety. Prayers for family & friends recent loss & health.

TClap |
0

Valentine’s Day + D2D taper = upper body not so friendly

Leave a comment

WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

TClap |
0

Sir Topham Hat Ran and Then Ran Away

Leave a comment

WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

TClap |
0

Smokin Workout for a Slow-Burn

Leave a comment

WARMUP:
SSH, Morrocon NC, Hillbilly Walkers, and Cherry Pickers
THE THANG:
15s= Plank Jacks & Shoulder Taps
4 Corners = 20-15-10-5:
Corner #1 – Dips & LBCs; Corner #2 – Merkins & Squats; Corner #3 – Carolina Dry Docks & Mountain Climbers; Corner #4 – Monkey Humpers & Seal Jacks, Round 1 Transportation- Bear Crawl, Round 2- Crab Walk, Round 3- Lunges, Round 4- Mosey
MARY:
American Hammers
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

TClap |
0

Let’s do a Circuit

Leave a comment

WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

TClap |
0

Riggs is gonna have to help Murtaugh off the pot…

Leave a comment

WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

TClap |
0