Tag: Liberty Bibberty

The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Beautiful morning for Burpacides and 4 Corners

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WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins
THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The burpacides were ascending and descending on 8 parking lines with a burpee at each from 1 to 8 and back to 1. Then a nice long mosey about 40 yards to start 4 corners.
Corner 1: 20 V-Sits then bear crawl to
Corner 2: 20 Freddy Mercury’s on a 4 count then lunge to
Corner 3: 20 Pickle Pounders then crab walk to
Corner 4: 20 Plank Jacks then lunge back to corner 1.
Indian run back to the start.
MARY: 8 rounds of Capitan Thors 1 BBS and 4 American Hammers. PAX saved by the bell.
ANNOUNCEMENTS:
COT:

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Smokin Duo Running Around Massey

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We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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skinny arms

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Youngest Q in the Fort

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Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer

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Ladder with lots of Merlin’s

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WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers

Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise

Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50

MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday

COT:

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Bald Wod at The Creek

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WARMUP:
SSH – 30, Windmill – 10, Moroccan NC – 10, Broga
THE THANG:
Round 1: 20 Merkins, 20 LBC’s, 20 Squats – Run lap
20 Dips, 20 BB, 20 Monkey Humpers – Run Lap
20 SSH, 20 Lunge (10 E/L), 20 Incline M – Run Lap
Round 2: All of the above, increasing to 30 reps
Round 3: All of the above, increasing to 40 reps
MARY: No, worked out until 6am
ANNOUNCEMENTS: Yes, too many to type
COT: Always

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Bushwood Casino – Suplex dealing…

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WARMUP: MOTIVATOR, Windmills, Imp.-Walkers

THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)

Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex

Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.

Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”

Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)

Seneca – On Anger, Book III
“A promise is a debt.”

John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”

George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)

F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.

MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others

ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q

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