WARMUP: SSH, Moroccan Night Club
THE THANG: Mosey, Cinderblocks, Leg Lifts, Bear Crawl, Lunges
MARY: Stretch OYO
ANNOUNCEMENTS:
COT:
WARMUP:
– Each PAX did their own stretching
THE THANG:
– Neff to Dudley to Felts and return.
– 5 squats at each for sale sign
– Too much sweating.
MARY:
ANNOUNCEMENTS:
– Sweaty Barry
COT:
WARMUP:
Windmill
Cherry picker
Moroccan nightclub
Squats
Merkin
Broga
THE THANG:
Bear crawl Indian run – fall back does 3 big boys. Around 2 islands
Ab circuit
LBC
Freddy mercury
Big boys
Pickle pointers
Plank
Gas pumper
One runs to the <@UGU3XR5RP> tower while others do exercises
Dora up hill
Carolina Dry docks 50
Merkins 100
Squats 150
Run up hill
1 additive burpee for each light pole
3 man makers w cinder block at the shed
Mosey up end
MARY:
None
ANNOUNCEMENTS:
Bethel
7/4
Sweaty Barry
Bourbon tasting
COT:
Health and blessings
Best wishes to <@UGU3XR5RP> on his trip. Safe surfing. Enjoyable carne asada fries and brews.
Run around the loop of the business park. 10k pace along the sidewalk.. then sprints between the stop signs. Recover briefly then repeat the loop.
Thanks to <@U05K5D10AG6> for the opportunity!
WARMUP:
Warm up with Mosey stopping at light poles for some exercises
Partner I wall sit
Partner II run around building
THE THANG:
Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line
From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line
From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry
COT:
WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Moroccan Nightclubs
Michael Phelps
Low slow squat
Merkins
Broga
THE THANG:
Bear crawl and side shuffle around square for 5 minutes
Tamara:
45 seconds on
15 seconds off
Merkins
Low slow squats
Shoulder taps
Step ups
Lateral lunge
3 rounds with 2 minute break in between each set
Slowsey around track
Burpees
Toy soldiers
Lunges
MARY:
Ham string stretch 2 rounds
One leg out
Two legs out
Butterfly stretch
ANNOUNCEMENTS:
Bethel Thursday
July 4th convergence
COT:
Healing
F3 Fellowship
WARMUP:
We did a head count (8) reviewed route, start running
THE THANG:
Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.
MARY:
ANNOUNCEMENTS:
Read Slack
COT:
prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer
WARMUP: lower legs stretch, Side straddle hop, Merkins
THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee each. Wall sit pass coupon and 1 man maker. Mostly to front of school, we did dips in cadence. Mozzy back to coupons and we did a wall sit passing coupons between each person. 0552 each person carries a two coupons back to COT
MARY: LBCs
ANNOUNCEMENTS: Bethel men’s shelter July 3, HIM’s camp IF ClickBait is going to have one this year? Read slack
COT: Tiller talked about depression, different resources to use when dealing with depression. Went around circle ⭕️ and did prayer or praises.
WARMUP:
SSH
Moroccan Nightclubs
Michael Phelps
Imp Walkers
Abe Vigodas
Cherry pickers
THE THANG:
4 corner islands trip
MOT: bear crawl and toy soldiers
Pass around bell while doing timed workout
Squats
Lunges
Man makers
Plank
Deadlift
Worlds shortest Dora
10 merkins
15 squats
20 LBCs
Mary
Freddy mercury
LBC
Squats
ANNOUNCEMENTS:
Bethel
7/4 convergence
Sweaty Barry
COT:
Brotherhood
Family and marriage
Luka
Matteo
WARMUP: We did a head count (8) reviewed route, start running
THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.
MARY:
ANNOUNCEMENTS: Read Slack
COT: prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer