Tag: Liberty Bibberty

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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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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Ding Dong Done

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WARMUP: usual stuff
THE THANG: 1-min on/30-sec rest… AMRAP
Set #1 and 2 had 100 swing buy-in.
We had to shorten times on set # 3

Set 1: 
Cleans R
Squats
LBC
Clean L
Step FORWARD alt. Lunge
Simba (BBSU w/ press)
Swings (alt. 1-arm)
MOSEY
Set 2
Snatch R
Bulgarians R
Bulgarians L
Metro Crunches L
Snatch L
Metro R
Swings- w/ Squat
MOSEY
Set 3
Devil’s Halo
American Hammers
Apollo-Ohnos
Curls / Triceps (alt. Every 5-10)
Step BACK alt. Lunge
Tonya Harding (combo of Apollo-Ohno & Devils-Halo)
Swing- 1-arm Gunslinger
MOSEY

MARY: built in
ANNOUNCEMENTS: 7/4 convergence, Bethel
Further out… Civitas (RH)
COT: held

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I want you to think of me for days

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WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.

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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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