WARMUP:
– SSH / IW / WM
– Thunderstruck Burpees
THE THANG:
– 3x sprint up hill
– Rollercoaster with 5 min / 1 min setup
– squats
– ST
– MH
MARY:
– brief stretching broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP:
– SSH / WM / IW
THE THANG:
– 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings
– got multiple rotations in
MARY:
– Airborns hips and Sally in closing
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!
WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP:
– SSH / IW / WM
THE THANG:
– rollercoaster up the hill with 5 stops, increasing rep count per stop: 10 / 20 / 30 / 40 / 50
– exercises: squats / MC / LBC / AH
– every 5 min: 1min rest = 10 burpees!
– some extra burpees along the way
MARY:
– final 7x burpees in cadence before COT
ANNOUNCEMENTS:
– sign up for final summer-CSAUP and read your newsletter!
COT:
– was held
WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater
THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back first 5 rounds, bear crawl was the mode for rounds 6-10: Exercises: Merkins, shoulder taps, big boys, LBC’s, ssh, squats, lunges, Bobby Hurleys, Heals to heaven. Grinder lead 10 minutes of Broga for a cool down, followed by The Airborne stretch, Mosey back to COT, 10 count burpees
MARY:
ANNOUNCEMENTS: Jaeger
COT: multiple prayer requests
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.
WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills
25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat
MARY: N/A
ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta
COT:
Travel
Health
Kids graduating and moving forward
1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run
It’s more than a workout
We get to because they did.
God bless you all. Keep pushing and never forget.
:facepunch: :facepunch: :facepunch:
WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up