Tag: Goose

Ladder of pain

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SSH
Windmill
Cherry Pickers
Merkins
Honeymooner
Downward Dog

Mosey to hill in front of school that heads to COT

Lap up hill in between each set
Compounded – you do the ones before the number (did a box office audible)

Example 10 CDDs and 20 Merkins

10 CDD
20 Merkins
30 Seal Jacks
40 Low Slow Squat
50 American Hammers
60 Mountain Climbers
70 LBCs
80 Calf Raises
90 Overhead Claps
100 Lunges (single count)

ANNOUNCEMENTS:
Pizza Thursday
Garbage pickup
Thanksgiving convergence
Christmas Party
Clave Boss

COT:
Prayers for health and family

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Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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2 stations in the mist

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WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.

THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys

MARY: Didn’t show

ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.

COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!

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“Complacency Crusher: No Comfort Zones Here!”

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Rolled into the AO with four minutes left on the clock, a perfect reminder that sometimes showing up is half the battle—but the other half is leaving any hint of comfort behind.

WARMUP:
Started with a solid round to loosen up:
– Hip Openers
– Imperial Walkers
– Chain Breakers
– Windmills

Movement:
Moved over to the island, where we kicked things off with Toy Soldiers, followed by Butt Kickers back to the starting point, and ended with a WWL favorite—Power Skips.

THE THANG:

Mosey to the Large Parking Lot:
– 5 Burpees

Mosey to the Front of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– Omaha’d to include 10 Muscle-Ups

Mosey to the West Side Parking Lot:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 Carolina Dry Docks (CDDs)

Mosey to the Backside of the Baseball Fields:
– Paused to discuss the importance of pushing against complacency, especially during the holidays. It’s easy to let our guard down with, “It’s just a holiday treat” or “It’s cold, I’ll skip today.” But when we hear that voice justifying the easy path, it’s a signal to lean in and push harder. Consistency beats comfort every time.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons

Mosey to the Tennis Courts:
– Bear Crawled up the staggered retention walls, pushing limits further.

Mosey to the Backside of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
Mosey to the Practice Field Utility Building:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups

Mosey Back to the Parking Lot Entrance:
Wrapped up our discussion on complacency by identifying areas in our lives where we tend to coast and could use improvement. Accountability comes when we’re open and honest, encouraging each other to level up.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups

Originally planned for 10 Monkey Humpers, but we upped it to a solid 25 to finish strong.

Final mosey to the Circle of Trust (COT)

ANNOUNCEMENTS:
– Thanksgiving Convergence
– Christmas Party
– Dam to Dam Bar 10k
– Upcoming Wine Dinner (details to come)

PRAYERS AND PRAISES:
– Gratitude for health and healing, including medication regulation.
– Strength for our families dealing with illness and aging parents.

Wrapped it up feeling stronger together and ready to take on the day.

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The Short Hand

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WARMUP:
Side straddle hops, Windmill, Frankensteins, Murkins
THE THANG:
Set one: 3X Bear Crawl up hill, look at stars walk down hill
Down Hill – 20 – Lunges
Up Hill – 20 – Squat
Down Hill – 20 – Diamond
Up Hill – 20 – Carolina Dry Dock
Partner
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
MARY: Plank and gratitude sharing moment
ANNOUNCEMENTS: Newsletter
COT:

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Cherry poppin Q with some corners & such

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WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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Halloween House Party

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WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks

MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden

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Tour and More

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WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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Consistency and Contentment at Lazarus

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WARMUP:

Run to the movie theater parking lot

With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15

Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap

8 Count burpees x 12
Squats x 12
LBCs x 12

Discussion on contentment – see Q Source reference

Handoff to Maximus

Wall Work
Derkins
Wall Sits
Split leg lunges

Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between

Discussion on Consistency – see Q Source for details

Run back to start

Nur to 3 islands

Back to COT

Mary

ANNOUNCEMENTS:

See Newsletter – pour into something

COT:

You had to be there!

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100’s

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WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.

Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).

We moseyed around to the basket ball courts.

Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.

Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.

We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.

Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.

Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.

Thanks for the opportunity to lead.

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