WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
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:
We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school.
Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we matriculated to the next grade we couldn’t forget our previous lesson so we repeated that exercise and performed the next grades exercise. As we were running out of time we accelerated our lessons by the 9th grade
– K – SSH
– 1st – Mountain Climbers
– 2nd – Merkins
– 3rd – Squats
– 4th – LBCs
– 5th – CDDs
– 6th – Flutter Kicks
– 7th – Lunges
– 8th – Diamond Merkins
– 9th – Plank Jacks
– 10th – Shoulder Taps
– 11th – American Hammers
– 12th – Burpees
Moseyed back to COT. No time for Mary. Ended with announcements and prayers and praises.
WARMUP:
4 minute warning and then a 2 minute warning
Started with mission of F3
Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership
DISCLAIMER
Warmup
SSH/WINDMILLS/MERKINS
THE THANG:
Mosey to pull up bars
Went over 5 core principles
3s
(or 4s as I was informed)
Pull ups
Kraken burpees at bottom of hill
10 min
Webb
Chin ups x 1
Mike Tyson’s x 4
4 rounds increasing every round
10 min
Take cindies to benches
Overhead carry
Tabata
Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again
10 min
Leave blocks
Indian run around parking lot
Ending at ROTC
Lazy Dora
Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)
10 min
Bear crawl back to COT
MARY:
Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph
COT: yes
WARMUP: many side straddle hops and beautiful stretches
THE THANG: legs first half, upper body second half, had to be there
MARY: mother of Jesus
ANNOUNCEMENTS: several events, read your newsletter
COT: travel safety, leadership, etc.
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:
We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises.
– Grandpa Jacks
– Imperial Walkers
– Hillbilly Walkers
– Some stretchy things
Then we moseyed over to the sideline.
THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)
Mosey to Goal Line
THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)
THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.
We moseyed back to COT for a little Mary
Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.
Thanks for the opportunity to lead!
WARMUP: SSH MoroccanNight Club Hillbilly Walkers Imperial Walkers
THE THANG: Baseball Diamond with Pain Stations
MARY: Heel touch Big Boy Sit-ups
ANNOUNCEMENTS: Bethel Men’s Shelter May 1st
COT:
WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA
THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch
MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school
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