Tag: Kaiser

Tour of Campus

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WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers

THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole

Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200

Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end

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Avoid the Joker

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WARMUP: run, stretch, etc
THE THANG: deck of cards
Spade ♠️ = squats
Heart ❤️ = merkins
Diamond ♦️ = dips
Club = step ups
Jack = 10 burpees
Queen = 25 LBCs
King 👑 = bear crawl around circle
Ace = player choice
Joker = Slapshot Says!!!!!
MARY: no we ran out of time
ANNOUNCEMENTS: HIM camp
COT: Fishsticks won poker with 3 of a kind (thanks to pulling two joker wild cards)

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Merkin Tuesday

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THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
 Step ups 20
 Erkins 25
 In/out abs 25
 One leg squats standing on wall 15
 Derkins 25
Go to HT parking lot
 Pair up – one pax does pull ups on cart  
 corrals while other does merkins 50/200

Mosey to church
 25 Squats OYO – run to circle, bear crawl around, head back to benches
 15 Step ups (each leg)
 20 more Derkins
 15 hello dollies
 
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)

10 Freddie Mercuries IC

2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers

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Join or Die

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Today is Flag Day, so we did work to honor the commissioning of the stars and strips as our official flag on 6.14.1777. An assortment of sandbags  and Jerry Cans was provided for all to celebrate accordingly.

Buy In:

6.14.1777
6 Ruck Body Builder’s – 8 Count
14 Ruck Lunges w/OH Hold
17 Ruck OH Press
77 4 Count SSH w/Ruck

WOD: Join Or Die – Flag Day
4 Rounds
* 250 Meter Ruck w/Coupon
* 17 Coupon Squats (With Ruck)
* 250 Meter Ruck
* Exercise Based On Round
   * Round 1: 77 Coupon Pull Throughs (With Ruck)
   * Round 2: 77 4-Count Flutter Kicks with Ruck Overhead
   * Round 3: 77 Ruck High Pulls
   * Round 4: 77 Ruck Push-Ups

We made it through round three and ran short on time.

Announcements:

HIM CAMP Aug 11-13
STUFF THE BUS the weekend after

Prayers/Praises:
Beaker to stay on the path with his daily 5K in June
Kaiser for leadership with his M as well as her health
PL for family sickness to pass, praise on 3 months for baby Nell!

Thanks Beaker for letting me take the reins today.

Punch List out.

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The Ballroom: Dancing the Gloom Away

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WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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Toor de wep

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WARMUP:
Buy-in of 100 SSH and 50 Overhead presses

THE THANG:
Carry your bell to Harris Street Park. Pain stations 10 each of:
1. Swings, Chest Press, Flutters
2. Squats, Curls, American Hammers
3. Lunges, tricep extension, big boys
4. Sumo deadlift high pulls, supermen

At Harris Street Park:
line up bells on basketball court. 1 manmaker, run to other end, 1 burpee, run back and rotate KBs

20 dips
10 pullups

head back

MARY:
ANNOUNCEMENTS:
COT:

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The Testament!

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Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.

Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)

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