Tag: Liberty Bibberty

Cinder blocks and street lights

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WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

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Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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Coupon at the Yard

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WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

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Deck of Cards

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WARMUP: SSH, honeymooner, downward dog, 6”, merkins
THE THANG: deck of cards
MARY: N/A
ANNOUNCEMENTS: spoke about marriages…why are guys struggling to be real with their wives? What can we do to be intentional and proactive with our Ms. passivity in marriage equals a dead marriage. Avoiding hard conversations makes the problem bigger.
COT: prayers for all the pax struggling

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Random Workout

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Warmup.

Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise.
Merkins
Squat
Big boys
CDD
Lunge (10 on each side)
LBC
(We ran out of time. We didn’t do these exercises.)
Roof raise
Calf raise
Bicycles Freddy Mercury

Second 30 minutes
Talking about when things didn’t go your way.

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What are you smiling about?

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Omitted! @U5PLMTS9L & @U0277A4AZC3 where speaking of bowel movements & health stats
WARMUP:
Cherry 🍒 Pickers
Moroccan Night Club
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Corners with 4 Movements Each
Instructions;
Do predetermined # of reps then move to the next station via Yoghing! 2 Rounds then moved to NUR as for of transportation then return to jogging.
Corner 1 — Abs/Core

  • 20 Flutter Kicks
  • 20 LBCs
  • 15 Hip Raises
  • 20 American Hammers

Corner 2 — Legs

  • 15 Step-Ups each leg
  • 20 Squats
  • 20 Calf Raises
  • 15 Glute Bridges

Corner 3 — Arms/Upper Body

  • 15 Merkins
  • 20 Shoulder Taps
  • 10 glute bridges
  • 20 Seal Claps

Corner 4 — Cardio

  • 25 Side Straddle Hops
  • 20 Hillbilly
  • 20 imperial
  • 10 lunges

MARY:
Hello Dollys, Gas ⛽ Pumpers, etc, etc
ANNOUNCEMENTS:
La Grama, bethel men’s shelter, stuff the bus, read the new and improved newsletter
COT:
Always Stays in COT.

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The Norway Row and Stuff

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There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

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Compounds and Snatch Test

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WARMUP: briefly
THE THANG:
KB Compound:

Start at baseline and perform 1 complex each arm of:
Swing, clean, press, snatch, OH lunge, front rack squat.

Carry bell up to next cone, run to opposite baseline and back to bell. Repeat complex 2x each arm.

Repeat up to last cone doing 5x each arm, then work back down to starting line.

Next, PAX completed the 100 snatch test in 5 mins.

Isometric work:
10 around the body
10 swings
10 curls
10 merkins on bell
Repeat x4
MARY: briefly
ANNOUNCEMENTS:
COT:

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Princess Bride

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WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer

Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Suspicious F3 Behaviour Around Lowes!

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  • WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH.
  • THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The Cardio & Legs stacks were noticeably missing along with their mini flashlights. Lowes confiscated the items assuming the PAX was up to no good and will try to rob them F3 style! The Pax improvised with 2 remaining decks.

MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas

  • ANNOUNCEMENTS: La Gramma Sign Ups
  • COT: Family illnesses & issues.
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