Tag: Kodak

Y’all ever met Tinker Toy?

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WARMUP:
20x SSH IC
10x Windmills IC

THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.

Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.

Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats

Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats

Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats

Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats

Simple and highly effective

MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s

ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up

COT:
Prayers for healing and jobs and marriages lifted

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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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Just Keep Posting

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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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Bubbles VQ

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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

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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!

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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!

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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!

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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!

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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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Anchor Bar’s LADDER of PAIN

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WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar’s (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted

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