Tag: Liberty Bibberty

River Crossing

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WARMUP:
happy Gilmores (golf swings)
Trunk twists
Moroccan night clubs
THE THANG:
Buy In
10 swings
15 swings
25 swings
50 swings

Running back complex
5 double cleans / 5 front Squats
4 double cleans / 4 front squats
3 double cleans / 3 front squats
2 double cleans / 2 front squats
1 double clean / 1 front squat
You go I go

Farmers Carry

Heavy bell complex- Encouraged all PAX to go a little larger than normal.
5 swings
4 deadlift High pulls
3 goblet squats
30 sec rest/repeat

Farmers Carry

2 Offset Merkins each side
2 Renegade Rows each side
2 Deadlifts
2 Cleans each side
2 Press each side
2 Goblet Squats
30 seconds rest
Repeated for time

Farmers Carry

Buy out
20 swings EMOM for last 5 minutes totaling 100 to close

MARY:
ANNOUNCEMENTS: July 4th Convergence at Catawba Ridge Fort & Rock Regions coming together
COT:

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Burning day Dawn

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WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
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.

Blessings
-Spike(Madhan)

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4 Corner Accumulators

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Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

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Hills are alive with the sound of bear crawls

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Mosey

THE THANG:
Walking pushups with a twist into a dip 5 count

7s with hills

  • Big boys
  • Squats

Wall sit

Bear crawl hills 7 count

More moseying

2.12 miles gotten in

MARY:
Pickle Pointers

ANNOUNCEMENTS:
America 250 beatdown
Bethel

COT:
Family
Health
Patience

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Tic Tac cone and Agility ladder

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Warmup:  MUSICAL

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: SSH
  3. Solos: FRUIT PICKERS
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.

  • Pax in 2 teams for relay race. Tic-tac-toe grid (chalk) set up across the lot.
  • Each team gets a stack of (2 types) of cones
  • Ready/set/GO → 1 pax sprints to grid, lays cone down
  • As soon as cone is down, next pax can start
  • 1st pax moseys back to join the line
  • Winning team does Windmills or Imp-Walkers, while losing team does X#-burpees
  • If tied…. Both do x# Lt. Dan’s

2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.  
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600

ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20

COT: prayers lifted for marriages, and loved ones who are ill or recently passed.

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Some of you need a Draw Four!

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It’s time for a round of Uno!

Play your cards and do the exercises as follows:

Blue – Merkins
Green – LBC 
Yellow – Squats 
Red – lunges  
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

We didn’t have any go out but we were all winners for posting!

Have a great weekend.

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Never trust a trombone guy. Clarinet guys are impeccable

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
Mosey
THE THANG:
Bear crawl Indian run
Dora
50 squats
100 lunges
150 LBC
bag is carried by 1 runner

Run to swings
Burpees and pass bag for manmaker
Squats and pass bag
Big boys and pass bag
Sumo squat and pass bag

MARY:
Was done

ANNOUNCEMENTS:
Bethel June and July
Read newsletter

COT:
Don’t carry the weight alone

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Cornered by 7’s

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WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it

Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)

MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:

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Simple yet effective

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Squat
Mosey
THE THANG:
Stair run – exercise called out while 1 pax runs the stairs 2 rounds
Bag drag plank 2 rounds

Round 1: Run 1 loop (or to opposite side and back). Then at starting point:
• 5 Burpees
• 10 Merkins
• 15 Squats
• 20 Mountain Climbers (each leg)
• Round 2: Run 2 loops. Add:
• 10 Burpees
• 15 Merkins
• 20 Squats
• 25 Mountain Climbers (each leg)
• Round 3 (Peak): Run 3 loops.
• 15 Burpees
• 20 Merkins
• 25 Squats
• 30 Mountain Climbers (each leg)

MARY:
Freddie Mercury
Pickle Pointer

ANNOUNCEMENTS:
Murph
Garbage pick up

COT:
Help tomorrow you by preparing today

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