Tag: Liberty Bibberty

Hello Newman

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I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.

Go through gauntlet again as a group

Beat crawls
Crawl bears
Burpees

Mary

Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter

Prayers
Health
Family
Comeback kids

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Can’t Run, Can’t Hide

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WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today.
THE THANG:
Part I at the amphitheater involved pax partnering up for an exercise, with partner 1 doing exercise while partner 2 bear crawls to stone benches and crawl bears back. Flapjack. Then onto exercise two. 8 rounds total.

Mosey to firepit

Part II involved all pax doing a core or plank related exercise while 1 pax side lunged along railing of pond and back. Swap and continue until for 8 rounds total.

Mosey to back of Panera parking lot

Part III involved 3 rounds of a leg exercise followed by a Nur to the next island and a mosey back to the starting island

Mosey home

MARY: Super G closed us out with two exercises as his trial run for a future VQ — nice work!

ANNOUNCEMENTS: Mini Jaeger on Saturday

COT: yes, as always, consistent with Core Principle #5

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Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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Upper Body Bell Blitz

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WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

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Bootcamp PLUS with new Mike Tyson PLUS exercise

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WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

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Jungle of Massey

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WARMUP:
– Stayed in the car with the heater on until it was time to start.
THE THANG:
– Toured the jungle of Massey ->2.58 miles total
– Neff to Dudley to Felts and return
MARY:
ANNOUNCEMENTS:
– Bethel Men’s Shelter
– March Madness event
COT:

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Hills are alive

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Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC

Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40

Mary was all upright alright

ANNOUNCEMENTS: newsletter
COT: staying warm

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Day of Fun

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WARMUP:
– Moroccan Nightclub
– Windmill
– Cherry Picker
– Imperial Walker
THE THANG:
– Circuit – 45sec exercise & 20 sec rest
– Curls or Man Makers
– Merkins
– Plank Jacks
– Leg Lifts
– Mountain Climbers
– Lunges
– Squats
– Box cutters
– Flutter Kicks
– American Hammers
– Big boy situps
– Goblet Squat
– Imperial Walker
– Shoulder Taps
– Jump Rope
– 2 Pain Stations
– Station 1
– Side Straddle Hop
– Donley Kicks
– Penguins
– Station 2
– Merkins
– Plank Jacks
– Shoulder taps
– Qty 5 – 10 -15 -10 – 5
MARY:
ANNOUNCEMENTS:
– Read the newsletter
COT:

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