Tag: JCruise

CT Spare Key Beatdown

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WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs

THE THANG:
Indian Run with 5 merkins

Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck

MARY:
LBC and Walkers were enough

ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1

COT:
Prayers for marriages
Prayers for health

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Attendance Taker

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WARMUP: Ran a short loop around the parking lot
THE THANG:
Rucked around the property , did a series of exercises and some partner work on the field, overhead carry, suitcase carries while the partner stayed back and did a series of excersises.
MARY:
ANNOUNCEMENTS: D2D, Bethel Men’s Shelter
COT: Closed in prayer

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Hidden Karma on MJs B-Day

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WARMUP: SSH X10, Baby Arm Circles X 10, Cherry Pickers X 10, Short Mosey, High Knees, Karoake, with a 7 (dips & Derkins) on the back benches. Mosey to Bball court.

THE THANG: 4 corners at each 3 pt line. Each station began with 6 Bobby Hurleys (honoring Michael Jordan’s birthday – remember the 6 threes he hit in the first half of the Finals back in 90?) Station 1: 10 Shoulder Taps in cadence then run, Station 2: 20 big boys (yes 20) then lunge walk, Station 3, 20 Merkins then NUR, Station 4: 10 LBCs in cadence then bear crawl. Plank for the 6. Then reversed the transport mode and direction. Crawl Bear, Run, Reverse Lunge Walk, NUR. Plank for 6.

Mosey to back drive. Had 9 toys under a blanket (3 sand bags, 2 Cindy’s, 1 curl bar, 1 KB, 1 Case of Water, and a Jump Rope. Pax rotated stations of labeled exercises with about a 80 yard out and back run. Totaled about 16 rounds.

Mosey to COT for 10 in cadence mak tar jyes
MARY: Nah.
ANNOUNCEMENTS: Cannoli Run, Christmas Party
COT: Prayers lifted.

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Constant movement keeps the frost bight away

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WARMUP: SSH, Low Slow Squats, IW, HW, Cherry Pickers, Wind Mills
THE THANG: quick reps round Fort Mill Elementary. Goal is to always be moving. dips, Derkins, Merkins, big, boys, squats, LBC’s, lunges, flutters.
Dora- 100 sets of merkins, LBCS, Squats, Carolina dry docks. Mosey 200yds in between.
MARY: Abbs
ANNOUNCEMENTS:
COT:

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Frozen Webbs

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WARMUP: SSH, Windmills and some Mumblechatter
THE THANG: Mosey, mosied some more then for good measure mosied to a well lit parking lot. Modified Captain Therkin and LT Dan, added a little mosey in between each half of the Webbs plus doubled up the Merkins for the honorable Captain.
ANNOUNCEMENTS: Bubbles has an Eagle Scout project this weekend digging post holes in the frozen ground to provide some needed shade at his church. Tiller’s alarm woke his M this morning, this afternoon her will be insulating his doghouse for the cold night ahead.
COT: Was completed with the Snake Pit crew.

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Partner up!

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WARMUP: Merkins, Nightclubs Cherry Pickers SSH Squats
THE THANG: Partner work – Merkins and BigBoys – with a mosey
DORA with 100 calf raises, 100 Squats, 100 Dips
MARY: YES
ANNOUNCEMENTS:
COT: Solid

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A Moderate Handoff

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WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for

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