WARMUP: light mosey
THE THANG: Coors light type stuff
MARY: nope… but I’m trying to hit a year-end goal/quota & Bird-guy don’t do BBs…
ANNOUNCEMENTS: Newsletter stuff
COT: prayer stuff
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
TBD getting in the count for the stats to start
WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice)
THE THANG:
Start at one end of the skillet run 10yds and do an exercise. Ladder across 10-20-30-40-50-40-30-20-10.
1st time across: Burpee 1-2-3-4-5-4-3-2-1
2nd: Merkins- 5-10-15-20-25-20-15-10-5
3rd: squats: 10-20-30-40-50-40-30-20-10
Mosey around skillet back to COT
MARY: is a beacon of Joy in her visit to cousin Elizabeth (Luke 1:46-56)
ANNOUNCEMENTS: 12/24 convergence
COT: Hope and Joy. Shared how these have appeared in our lives and changed with the seasons of life. We also shared the struggles we face as men, husbands, fathers etc… to maintain a posture of Hope and Joy in our lives amid the daily chaos surrounding us and the challenges of balancing that real, genuine posture vs. just “pretending” all is ok. Most of us walk around carrying more on our shoulders than we talk about, and can easily become weighed down… affecting our ability to experience hope and joy.
Romans 15:13
“I pray that God, the source of hope, will fill you completely with joy and peace because you trust him. Then you will overflow with confident hope through the power of the holy spirit”
Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don’t worry, added a couple of heavy coupons that took their toll on the PAX. What doesn’t kill ya makes you at least 1% better.
WARMUP: Mosey around the COT parking lot for about 3 min and ended near COT where my board of pain was placed and couple of heavy coupons lay lurking. We completed all of the cardio exercises listed on the board in succession to complete the warmup – 30xSSHIC , 20xMCsIC, 10xBurpeesOYO
THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
60 reps – SSH
50 reps – Alt. 1 Handed KB Swings
40 reps – Mountain Climbers
30 reps – Alt. 1 Handed KB Swings
20 reps – Burpees
10 reps – Alt. 1 Handed KB Swings
Run length of parking lot away from FB stadium, NUR back.
Round 2:
60 reps – SSH
50 reps – Alt. Rev Lunges w/ KB
40 reps – Mountain Climbers
30 reps – Alt. Rev Lunges w/ KB
20 reps – Burpees
10 reps – Alt. Rev Lunges w/ KB
Run length of parking lot away from FB stadium, NUR back.
Round 3:
60 reps – SSH
50 reps – Alt. Snatches w KB
40 reps – Mountain Climbers
30 reps – Alt. Snatches w KB
20 reps – Burpees
10 reps – Alt. Snatches w KB
Run length of parking lot away from FB stadium, NUR back.
Round 4:
60 reps – SSH
50 reps – Alt. SquattoCleantoPress w KB
40 reps – Mountain Climbers
30 reps – Alt. SquattoCleantoPress w KB
20 reps – Burpees
10 reps – Alt. SquattoCleantoPress w KB
Run length of parking lot away from FB stadium, NUR back.
The format described above was completed while the PAX took turn farmer’s carrying 2 – 45lb plates approx. 40-50 yards each trip. Each PAX took 5 trips. Forearms and fingers were aching by the end. PAX made it into RD #3.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Serve on Jan 1st
COT: STK!
WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing
Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat
Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC
Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat
Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers
We had a 7 of Diamonds workout in the band lot.
7 burpees at each corner(28)
14 Merkins each corner (56)
21 LBC’s each corner (84)
28 squats each corner (102)
21 LBC’s each corner (84)
14 merkins each corner (56)
7 burpees each corner (28) (Skipped for ABC’s)
Finisher of ABC’s on your 6
feet elevated like 6-inch hold – spell out the alphabet with your feet. Capital letters only.
Close it out with 30 minutes of fatherhood wisdom
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start.
THE THANG:
Modified Belle Ringer
Format: AMRAP for 30 minutes
Set-Up: Make a 5-point star with each point of the star being 10 – 15 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoCleantoPress. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.
Each complete trip is 125 reps
Most PAX made 2 complete trips!
MARY: NONE – Cindy would have been jealous.
ANNOUNCEMENTS: Christmas Party, Bethel serve, read your newsletter
COT: The second half of this workout is really COT centered around a topic of conversation. All guys participated which was great to witness and sparked back and forth conversation that I pray helped those who are seeking a Shield Lock. Will not go into the specifics of what was shared, gotta STK!
Turkey Run- DBES
Get a teammate. 1 turkey recovery trott around the drop off loop. Partner turkey breaks out of the collar and sprints the outer school loop to get away. When the runaway turkey returns back to the corral, partner turkey takes off.
Rinse and repeat until 6. Try to get prs on the 1km sprint
#MILGA
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb
Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass
1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.
Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.
Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.
Continue until time is called or every man has drawn at least once.
GAME 3: DORA
MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.