WARMUP: slight Broga and some stretching
THE THANG: 3 merkins at each scarecrow, mosey to unity presbyterian. Bear crawls, an work, wall work, and legs
MARY: yes
ANNOUNCEMENTS: newsletter and golf tourney
COT: shared my why, lifted up work, parenting, and marriages
1. Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Low Slow Squats – 15 IC
Merkins – 15 IC
Mountain Climbers – 15 IC
Moroccan NC – 10 IC
2. The Thang – Part 1: Grinder “Honey Badger Strength”:
Partner up. One works, one runs 50 yards and back. Switch. AMRAP for 20 minutes.
Exercises (with cinder):
50 Block Presses
50 Block Curls
50 Block Squats
50 Block Swings
50 Block Thrusters
3. The Thang – Part 2: The Gauntlet “Badger Doesn’t Care”:
Solo effort.
Perform 1–10–1 Pyramid: (Add +1 each round, then back down)
After each round, run 20 yards and back.
1 Blockee (burpee w/ cinder)
2 Block Curls
3 Block Goblet Squats
4 Block Overhead Presses
5 Block LBCs (with cinder)
4. Finisher – “Badger Core Burn”:
Flutter Kicks – 20 IC
WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work
This is my custom WOD for my Father CSM Pysher.
Rep count represents the different divisions, brigades, regiments he was a part of durning his career in the Army and the Pa National Guard.
28 HR merkins
.25 lap
28 HR Merkins
56 Dbl count Flutters
Lap
28 HR merkins
56 dbl count merkins
112 BBS
Lap
112 LBCs
56 dbl count merkins
28 Hr merkins
Lap
56 Flutters
28 HR Merkins
Lap
28 HR merkins
Lap
Had some extra time so did 28 Lunge walks…followed by 56 Lunge Walks then 112 Freddy Mercuries.
Always happy to be able to lead here. Thankful for the opportunity provided by my SL brother Kaiser and also thankful for the opportunity to catch up with a true HIM Harry Carry.
:punch::punch::punch:
WARMUP: SSH, Windmills, DownDog, Honeymooner
THE THANG: Just 2 things, running and merkins. 250 Merkins, 3.5 miles of running
MARY: everyone called something
ANNOUNCEMENTS: read your newsletter.
COT: Prays for health, marriages and travel.
WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.
WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: 10 exercises starting at ten reps each and increasing by ten reps per set until we hit 50 reps. I manmaker and mosey down the hill and back between each set. OH press, curls, deadlift, bent over rows, front raise, swings, chest press, Merkin, mt climber, shoulder tap
MARY:
ANNOUNCEMENTS: golf tournament and read your newsletter
COT:
WARMUP:
Jog, some of the warm-up standards. Then run to base of the hill leading down to Springfield Elementary.
THE THANG:
10 exercises, 10 reps each (4 count). Pax do first exercise then run to top of hill and do one burpee. Round 2, do first and second exercise, then run and do 2 burpees. Round 3, do first, second and third, then run and do 3 burpees. Exercises listed below.
1. 10 Mountain Climbers
2. 10 Squats
3. 10 Shoulder taps
4. 10 Seal Jacks
5. 10 Hello Dollys
6. 10 Plank Jacks
7. 10 Bomb Jacks
8. 10 Merkins
9. 10 LBCs
10. 10 Burpees
MARY:
Around the horn for each pack to do some ab work.
Thanks for the opportunity to serve, Kaiser!
Warm-up with lap around the parking lot. Grabbed a cinder block with exercises at each island. Lunges, overhead carry, and murder bunnies were the modes of transportation. Worked hard, Great fellowship.
WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz
THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees to chest 7) 50 lbcs 8) Run 400 M – then repeat a 2nd round
MARY: flutters, pickle pointers, hello dolly, v ups
ANNOUNCEMENTS: fireside fellowship upcoming 2nd F event
COT: marriages, kids, patience