Tag: Last Call – LC

Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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Choose your adventure

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WARMUP: Side straddle Hop, low slow windmill, cherry pickers

THE THANG:

Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.

Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.

Had a rotation of folks picking cards and leading the cadence.

MARY:
Only time for Freddy Mercury and Flutters

ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing

COT: prayers and praises

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Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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Air Force Warfare Beatdown

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WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2.
THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry Docks then some wall work around Harris Teeter.
MARY: Flutters 20, Hello Dollies 12, LBCs 16, Freddie Mercury 12, Body Destroyer 1-min.
ANNOUNCEMENTS: Sweaty Barry tonight, Wed – Sextortion Class at Dt Johns UM Church 6pm, Bethel Men’s Shelter first wk of Aug, F3 Nation online tonight.
COT: Prayers for Central TX flooding, Half Shells Mom, Stand Ups friends Dad with possible Alzheimer’s, JWow’s daughter’s 18th Bday, Scalpels health and DaVinci’s father in-law prayers. :pray:

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Hot and sweaty

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WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank, up/down dog. Mosey to the hill.
THE THANG: 1st part- 7’s on the hill. Started at the bottom with CDD run up the hill for Monkey humpers. Once completed, mosey to the wall at HT. Balls to the wall, run out for 3 burbees. Final part, mosey to Walgreens for the 4 corners. 1st round, 5 burppees at each corner, then 10 big boys, then 15 merkinns, then…..we did not finish.
MARY: no Mary, just made it.
ANNOUNCEMENTS: Sweaty Bary, Trout run and read your letter.
COT: Prayers for health, travel mercies and family patience.

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Ascending/descending weinke board

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WARMUP: SSH/IW/HW/Stretches/MN
THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1
MARY: Extended Mary, because I forgot it was an hour workout. Around the horn calling out exercises
ANNOUNCEMENTS: RYN
COT: I prayed us out and we joined in together with the Lord’s Prayer

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One to Ten

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WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:

– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)

Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10

MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.

ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.

COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?

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Wally World Run

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Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)

The Thang
– Run 1.25 miles to Walmart
– Partner up for Dora (100 Merkins, 200 Squats, 300 LBCs)
– Run 1.25 miles back
– 3.5 ish miles total

Before we left the parking lot, we put the rogue carts back into the corrals. It wasn’t our job and it wasn’t required, but if we didn’t do it, then I wonder who would have. Sometimes things have to get done even if it’s not our responsibility. Do them anyway. If not us, then who? If not now, then when?

-IJ

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