Tag: Liberty Bibberty

Beautiful Bushwood

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WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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The Elite 8

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WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel

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Boot-Camp

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WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX

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Merkins &

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WARMUP: 20 SSH, 10 IW, 10HW, 10ish Windmills
THE THANG: Merkins & … 100Yd Suicide, 10 Merkins at each cone 10 yds apart plus each cone has an exercise 10 Burpees, 20LBC, 20 Squats, 20 Fluters, 20 Mt Climbers, 20 Lunges, 20 CDD, Bear Crawl end of field, 20 Plank Jacks and 10 Man Makers. After each cone run to the end, then come back to the next cone up.
Couple rounds of Circle of Hell
Increasing count/time rounds of Calf raises and Wall sits with bear crawls up/down the hill.
ANNOUNCEMENTS: Lots of CSAUP, 1776 at Bushwood, Bethel Dinner 7/4. New shirts, F3/State logo out now & new the Fort shirt coming soon.
COT: 2.0 recovering from minor procedure, church family member moved from one hospital to another for more intense medical care.

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Choose your own fate card ruck

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THE THANG:
Rick through Kingsley

3 mile ruck with 2 pain stations
Ranger merkins
Hand release merkins
American Hammers
Plank

Ended with flutters

MARY:
Flutters

ANNOUNCEMENTS:
Happy hour at Emilio’s
7/4 Convergence

COT:
Family health fellowship

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Honky Tonk Women Dora

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Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga

The Thang:

Bear crawl up hill and nerf back

DORA
runners do parking lot loop

Teams will do

50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees

ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour

COT:
Prayers for family and health

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