Tag: Grout

Unity- that’s a unity!

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WARMUP:
F3 Tabata Workout (20 minutes)

Started off pulling up UNITY- Queen Latifah to set the tone

– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)

THE THANG:

Run to Cindies and Pull up bars

– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers

Run back to STARTEX, flipped it to my man Goose

Went inside and had a great conversation about UNITY

MARY: nope
ANNOUNCEMENTS: D2D
COT: aye

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Watch out for that pile!

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WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Decending Ladder of Fun

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WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
Mosey to center of parking lot
THE THANG:
Round 1:
5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35 Bent Rows, 40 Overhead Press, 45 Chest Press, 50 Squats
1 lap around parking lot
Round 2: Rinse and repeat but drop last exercise.
Continue until we run out of time.

MARY: None
ANNOUNCEMENTS:
COT: California Fire, Safe Travels for Battlebot’s move.

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Moon walk up Harris Street

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11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights

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6 …NOT … 10

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WARMUP: Mosey around the parking lot.
20 SSH
12 Hillbilly Walkers
THE THANG:
Thang 1.
Dora
100 Dips
200 Step Ups
300 American Hammer
(Partner runs the loop by the drop off area)

Thang 2.
Four Corners with a center surprise
Corner 1: 20 Merkins
Corner 2: 20 Squats
Corner 3: 20 Mountain Climbers
Corner 4: 20 Flutters
(run to the center and do 2 burpees after each exercise)
each round drop the count by 2
MARY: None
ANNOUNCEMENTS:
COT: Prayers for Harry Carry’s daughters.

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The Maupin

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WARMUP: 10 SSH. Mosey, 10 SSH, Mosey
THE THANG: The Maupin
800 Meter Run
49 Merkins
49 Big Boys
49 Squats
(6 rounds)
MARY: None
ANNOUNCEMENTS:
COT:
Thankful for <@UHSRR3JBC> & <@U076RS8F1DG> for serving our community!

This workout is dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

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D2D prep…where the danger lives

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WARMUP: nope
THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to COT…only a few guys got lost but they all came back.
MARY: nada
ANNOUNCEMENTS: of course – Xmas eve and New Year’s Day workouts
COT: yep

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