WARMUP: Run
THE THANG: Run Whitehall route, OG direction
MARY:
ANNOUNCEMENTS: Massey blood drive this weekend! Barry, read your newsletter
COT:
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:
WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop
Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps
Station 2
– Merkin
– Plank jack
– Shoulder taps
Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:
WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga
THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run
Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges
Lunge/Toy Soldier to benches
Step ups for 2 minutes
Return to stage
MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch
ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza
COT:
Patience
Family
Health
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