Tag: HarryCarry

Rhythm Is Going To Get You

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WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky’s Gonna Fly Now, People’s Chair with a burpee count, Plank Jacks & SSH
THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3 cards each focusing on Cardio, Core, Legs, Upper. Spotify soundtrack of F3’s “300 Great Workout Songs”.
MARY: 2 minute Core work to cap off F1.
ANNOUNCEMENTS: Cannolli Run, Jaeger
COT: Prayers for loved ones’ illnesses.

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Fun at WEP

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Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes.

Move over to in front of amphitheater for main thing. Exercises on the left were 10 merkins and 10 LBCs. Exercises on the right were 10 squats and 10 plank jacks. Every time you pass center 10 SSHs. Break into 2 groups. Group 1 runs out 4 swinging benches to the left, does Exercises, then runs back stopping at middle then 1 bench on right. 3 left, 2 right. 2 left, 3 right. 1 left, 4 right. Stopping at middle every time. Group 2 does same thing but starts with 4 right, 1 left….fun was had by all. Mosey back to COT. Fast guys finished with a few abs. Thx for the opportunity <@U686LEPLH>

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Deck O’Pain

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WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching
THE THANG: We had a DeckO’Pain
HEARTS – MERKINS
DIAMONDS-SSH
SPADE-CDD
CLUBS-BIG BOYS
JOKER-BURPEES
After the Deck we traveled over to the pullup bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL

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4 Corners & More

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WARMUP:
Motivator
Imperial Walkers
Stretchy Things

THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.

Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)

MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter

COT: Praises were made!

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Football Field Follies

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WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners
THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line and nur back to the goalie.
10 Yard line 10 Burpees
20 yard line 20 Mt Climbers
30 yard line 30 Merkins
40 yard line 40 LBC’s
50 yard line 50 SSH
40 yard line 40 LBC’s
30 yard line 30 Merkins
20 yard line 20 Mt Climbers
10 yard line 10 Burpees
Rinse and repeated

MARY: No Mary
ANNOUNCEMENTS: Break the dam 10k
COT: Prayers amd Praises

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Pfc Shawn Falter

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WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story.
THE THANG: Shawn loved and played Varsity Basketball and Football.
Brought some Cindy’s out to the parking lot To the baseline for some Suicides.
10 “Blocky” Hurley’s bear crawl to next row, 15 SSH, Seal Jacks and Plank Jacks, crawl bear back to baseline and repeat Blocky Hurley. Side shuffle to second line, 20 jump squats, shuffle back for another round of Blocky, run to third line 25 Merkins and Nur back.
Mosey to band lot for 1st and 10, doing 11’s with Merkins and Burpees, after each round, run to end zone and back 10 yards closer, all the way until end zone.
MARY: Return Cindy’s then time for Airborne’s and 25 (Shawn’s age) Hammers
ANNOUNCEMENTS: Bethel and Meatloaf, Break the dam, garbage pickup and Jager sprint/Celebrate fundraising.
COT: Can’t always be there, but when you are be there.

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Wet and Sweaty

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WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.

THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee

Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run

20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.

PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:

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V Day – showed lotta love to all the major muscles

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WARMUP: yep, lots
THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s
MARY: no time
ANNOUNCEMENTS: FNG drive
COT:

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King of Ring – IPC Style

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Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.

WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.

THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts

Run 100 yards to other goal line and then NUR back to starting goal line

Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring

MARY: No time for her

ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge

COT: STK

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Ladder of Fort Mill

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WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.

Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2

MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.

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