WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Strawberry Pickers- 10 IC
The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer's Carry Above Head
(From light pole to light pole)
3. Finisher: Dora/ Partner Carry
Perform 25 total Burpees
Partner A: Farmers Carry with both KBs from light pole to light pole.
Partner B: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.
Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.
Mosey back to COT for a quick ab lab.
Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.
ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.
THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.
Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.
Mosey back to COT for a quick ab lab.
Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.
ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.
WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers
11’s – new Mike Tyson PLUS & squats
MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins
11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul
WARMUP:
THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats,
Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound sandbag
Thanks for brining it Tinsel
MARY:
ANNOUNCEMENTS: there is a 12 hour ruck at Kingsley going through the night. Talk to Shady if you want more info.
COT:
WARMUP:
THE THANG: 2.7 miles w squats and calf raises
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
– Moroccan Nightclub
– Windmill
– Cherry Picker
– Imperial Walker
THE THANG:
– Circuit – 45sec exercise & 20 sec rest
– Curls or Man Makers
– Merkins
– Plank Jacks
– Leg Lifts
– Mountain Climbers
– Lunges
– Squats
– Box cutters
– Flutter Kicks
– American Hammers
– Big boy situps
– Goblet Squat
– Imperial Walker
– Shoulder Taps
– Jump Rope
– 2 Pain Stations
– Station 1
– Side Straddle Hop
– Donley Kicks
– Penguins
– Station 2
– Merkins
– Plank Jacks
– Shoulder taps
– Qty 5 – 10 -15 -10 – 5
MARY:
ANNOUNCEMENTS:
– Read the newsletter
COT: