Just Keep Posting

WARMUP: Imperial Walker, HB Walker, SSH, Windmill, MNC
THE THANG:
11’s. Merkins, run 50 yards, flying squirrels

Partner Dora

Timer 75 yards run out and back

200 bench step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises

Other Thang: 10 wall climbs

Mounting Climbers , slalom run , Big Boy Situps, run back, rinse repeat
MARY: No time
ANNOUNCEMENTS: Bethel Mens Shelter, CSAUP, D2D bar run
COT: Closed in prayer

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Christmas Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pre-Convergence Convergence

There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Bubbles VQ

WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Circle of Fifths

WARMUP: windmills, SSH, Mosey
THE THANG: circle of Fifths: Carolina Dry Dock, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, all with 5 Burpees OYO in between
MARY: Yes
ANNOUNCEMENTS: WEP on 12/20
COT: Show to Know

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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Phone Battery Died

WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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