Tag: Liberty Bibberty

Dad Bod Deluxe

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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:

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Burpees for 1

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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

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Triple Lindy on Campus

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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.

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It’s a New Day….Woooo!

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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:

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Still Ragin

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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

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The Biscuit

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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

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The Ranch

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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.

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