Tag: Last Call – LC

Combating worry

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WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet

THE THANG: 4 corners of the skillet + midpoints

At each corner: 10 ea, shoulder tap, jump squat, box cutter

At the 50: 5 burpees

We completed somewhere between 2 and 4 laps

MARY: in the thang
ANNOUNCEMENTS: bethel, trash pickup
COT: Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

Your body and brain are telling you something is out of place.

Acknowledge it and then identify an action you can take.

It may not immediately solve the problem, but It will keep you moving forward instead of getting stuck in the worry loop.

Matthew 6:34 – “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”

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Shout out to your mom

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Playlist: Amazon Playlist, “F3 30/30 Tribute to Mothers”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank
Go get cindies.

DORA:
60 Merkins
120 Squats
180 LBC
Partner farmer carries a cinder block.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers
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5 – 25 – 250

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Slow mosey around the perimeter of the parking lot, then circle up near COT for the following
WARMUP:

  • 20 SSH
  • 10 Windmills
  • 20 MNC
  • 15 Strawberry Pickers
  • 20 OH clamps

Then mosey over to the start of the WEP loop near the parking lot.
THE THANG:
5-25-250
In honor of Memorial Day (5-25) and the 250th Birthday of the United States of America
Run the WEP sidewalk loop. Start at the bathroom side so we get that nice uphill There are 11 swing stations. Run between stations. Stop at 10 of them, then do 25 reps of each of the 5 exercises at each of the 10.

  1. Merkins
  2. Mountain climbers
  3. LBC
  4. LSS
  5. Imperial walkers

At one station about halfway through we stopped to talk about the history of Memorial Day.
So mathing things out
5 exercises
25 reps each
10 stations
250 reps total of each exercise
By the time we got back around to the amphitheater it was 6am on the dot.

Simple yet effective. Repetition seems boring but doing max reps of an exercise, until it burns, builds tolerance, endurance, strength. We hit all major muscle groups. Got smoked.
MARY: no time
ANNOUNCEMENTS:
Alot going on. Read the newsletter and get involved.
COT:
Alot lifted up. Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.
SYITG
Blessings
-NASA

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Cinder blocks of fun

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WARMUP:

  • Moroccan nightclub
  • Imperial walker
  • Hillbilly walker
  • Windmill

THE THANG:

  • 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins
  • 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 goblet squats, bear crawl, 15 leg raises, bear crawl, 15 leg raises
  • 15 bent over rows each side, lunge walk,15 sit-ups, lunge walk, 15 sit-ups
  • 15 flutter kicks with cinder block, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 sit-up press, bear crawl, 15 merkins, bear crawl, 15 merkins

MARY:
ANNOUNCEMENTS:
COT:

Cinder blocks of fun

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Popular bear crawl

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WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.

Welcome Dr. Suluki, who was EH’d by McHale

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Blocks, Coffee, and Sandwiches

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WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

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Four Corners of Pain

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WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field.
THE THANG: Master Circuit 4 Stations:
1- 20 shoulder taps, 25 lbcs, 30 mountain climbers. Mosey or shuffle to each station.
2- 20 merkins, 20 curls with cinder block, 15 overhead presses.
3- 20 squats with block, 10 lunges each leg, 30 calf raises.
4- Hillbilly Walkers, 20 SSHs, 7 burpees,

MARY: 20 LBCs, 20 American 🇺🇸 Hammers, 15 Penguins
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday, Mexican dinner. FM at WEP Strawberry 🍓 Festival this Friday-Sat.
COT: Group discussion on men’s topic ‘Male Loneliness Epidemic’ causes, tips and resolution ideas.

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Tires and blocks extravaganza

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WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

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In Which We Ask the Musical Question, ‘Can You Last Two Minutes?’

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WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.

Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers

Big Boys/LBC
Ace of Aces – The Fearless Flyers

SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles

Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants

Box Cuttahs/Fluttahs
Box Cutter – Crimekillz

Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra

Merkins/CDD
Mercedes Benz – Janis Joplin

Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)

Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass

Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful

Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen

Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain

Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees

Bomb Jacks/Calf Raises
Happy Jack – The Who

Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)

Alternating Lunges/Squats
It Won't Be Long – The Beatles

Gas Pumpers/American Hammers
409 – The Beach Boys

Burpees/Flying Squirrels
Watch Us Work It – Devo

Laps
The End – The Beatles

MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized

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