Tag: Fusion

Spicy Meatball

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It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.

Warmup and then The Thang:

Murder Bunny to every parking spot line followed by 5 LB Swings.

Lunge to every parking spot line followed by 10 snatches.

Other core exercises were thrown in as an active rest.

Jwow

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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Together we accelerate

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YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.

Weather was warm but less humid than normal in August.

WARMUP:

Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10

Wind sprints alone
Wind sprints arm and arm with a partner

Mosey to the back lot
THE THANG:

Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150

Seal Team sit ups x 10

Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times

Seal Team sit ups x 10

Hold plank while each runner sprints 50 yards

Mosey back to COT
MARY:

LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10

ANNOUNCEMENTS:

Read the newsletter

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Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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Sore in all the Wrong Places

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WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.

MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful

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Always a crowd pleaser…

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WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.

Do what the cards say based on suit and #.

– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back

MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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