Tag: JCruise

You Can Do Anything For One Minute

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WARMUP:
15 – SSH
10 – Moroccan Night Club
10 – Windmill
15 – Cherry Pickers
10 – Merkins

Broga with 5 Shoulder Taps, 5 Plank Jack’s

THE THANG:
(1) You Can Do Anything For One Minute
60 seconds work, 15 seconds rest
Slow mosey around the track after each round.

Round 1:
• 60 seconds of jumping jacks
• 60 seconds of bodyweight squats
• 60 seconds of push-ups (beginner modification:
kneeling push-ups)
• 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
• 60 seconds plank

Round 2:
• 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
• 60 seconds of alternating forward lunges
• 60 seconds of mountain climbers
• 60 seconds of V-ups
• 60 seconds alternating side lunges

Round 3:
• 60 seconds bird dog
• 60 seconds jump squats
• 60 seconds right side plank
• 60 seconds left side plank
• 60 seconds squat hold

(2) Wall sits with bear crawl cycle

(3) 3 Merkin Indian Run
MARY:
ABC’S of Abs
ANNOUNCEMENTS:
Murphy Opportunities
Bethel Men’s Shelter Nights
Summer of CSAUP’s
HIM Camp
Shovel Flag Handoff – Seabiscuit
COT:
Show To Know.

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Oh Baxter!

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We had 21 at for some off campus work.

We moseyed over to Baxter this morning for a little Mary.

Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats.
Partner 2: Run the stares gauntlet on Main Street.

We formed two lines for an Indian run back to COT for Mary, announcements l, and prayers/praises.

The report is as follows:
– was introduced to a mudslide this morning. It brought back memories of the bars at Auburn. Go War Eagles!
– and are going to go home and watch the movie airplane to prepare for ’s summer job.
– There was an sighting this morning and he was feeling chesty as he kept requesting merkins. He is going to host 10 nine year olds today for his son’s birthday party. We are expecting a steel cage match.
– was present and smelling like a million bucks.
– was introduced to The Milker this morning. We scared off some of the customers in the Starbucks parking lot.
– needs to increase the weight on his vest as he crushed the Indian run.
– is going to bath in Bengay as he knees were saying no mas.
– ’s eye tattooth is looking manly.
– needs to stop at Harris Teeter to pick up flowers as he is celebrating 21 years of wedding bliss.
– was having flashbacks of The Bronx seeing all of the trees cut down on 160.
– is ready for mainstream media with his Ron Burgundy breakdown of Slow Burn.
– and did a divide and conquer approach to the squats. It’s Science?
– is 78 going on 28. He crushed it out there.
– When isn’t dabbling in the markets he is dabbling in pain.
– Get on you Q list, he ready!
– was looking for a 60
– Mole ruck, but settled for a bootcamp.
– and @ironman (Jarvis) rounded us out. Ironman is accelerating and is also ready to get on the Q list.
This is my 100% accurate yet to be verified list by .

-JWow

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Light Pole Work

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WARMUP: Mosey and did 4-5 exercises
THE THANG: Light pole work. 6 poles
1st – 5 Big Boy
2nd – 10 Plank Hops
3rd – 15 Merkins
4th – 20 Squats
5th – 25 CDD
6th – 30 Flutter

Completed 2x
Mosey to wall and did wall sits, merkins, calf raises.

Mosey back to COT to Mary.

Thank Boogie for the opportunity to lead.

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Get your what upright?

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Qsource Topic: Live Right

WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school

THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise

Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)

AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s

Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)

Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).

Mosey back to COT

MARY: Just in AMRAP

ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.

COT:
Yes sir

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8 for “The Seven”

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WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

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Plates of Pain

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WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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4 corners, 3 times = 12 corners

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Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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The Ballroom: Dancing on all fours ?

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WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl

Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:

MARY:
ANNOUNCEMENTS:
COT:

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What’s In The Cards For Today?

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WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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Meeting Q1.12

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WARMUP: yes
THE THANG:
string of pearls
5 merkins
5 lunges each leg
5 side lunges each side

Some other work throw in

7 total decided to meet with a Q who was willing to take responsibility for the outcome including calling off the workout if lightning presented itself. Zeus’s wrath was stayed and Odin’s ravens can attest to our https://f3nation.com/q/meeting/ (7+1=8)

– reminded us that idolatry takes many forms
– refused to yield
– The Brazilian martial arts motivate
– Wonder if (not present) knows about this
– layered up with 30lbs and then a rain jacket. The jacket was probably the more uncomfortable bit
– CS Lewis was mentioned by , but favors JRR Tolkien. Both complained about their lower extremities
– opened his mouth and the rain fell in. (not present) gave those instructions ages ago

You could livestream your way through a Sunday service, and still not connect on a single salient point of your belief system because you lack proximity to those whose mere presence helps hold you accountable. Might as well listen to a podcast and call it church.

So, you work to figure out your https://f3nation.com/lexicon/, but if you’re not meeting to accelerate your faith, then are you really accelerating much at all?

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