Tag: Liberty Bibberty

State law trivia

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WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT:

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Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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15 minutes of a good time

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WARMUP:
Walk done waiting for a delinquent Q

THE THANG:
Band Parking Lot ladders
Merkins
LBCs
CDDs
MOT: Lunge and Bear Crawl

8s
Squat
SSH
Run to 50 yard line in between

MARY:
None was done

ANNOUNCEMENTS:
Jaeger

COT:
Health
Kids
Being more open and authentic to others

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Merks, Derks and Dips. Oh My!

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WARMUP: Circleup – SSH – Merks – Squats – Imperial Walker – OH Claps – Mosey with some slight stretching.
THE THANG: StackAttack, Merkins, Derkins and Dips- stacked with Squats and Bombjaxs
MARY: UNO Minute
ANNOUNCEMENTS: Jaeger, Convergence, Litter Pick up, F3.
COT: Prayers and Praises from all the Pax.

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Bucket of pain, Trivia and Wheelbarrow

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WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.

Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat

Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:

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Love Boat Cruise

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WARMUP:
SSH
Abe Vigoda
Imperial Walker
Hillbilly Walker
Michael Phelps
Merkins
Broga

THE THANG:
Indian Run with 3 Big Boys as the fallback

Love Boat Cruise (2 loops)
(40 reps per man of either exercise)

Carolina:
CDD
2 Leg Lunge

Key West
Merkins
Squats

San Juan
Big Boys
Mountain Climbers

Day at Sea – Lap around the lot

Aruba
Monkey Humpers
Superman’s

Day at Sea

Havana
High Knees
Plank

3 minutes total for both

AVI
American Hammers
SSH

Hamilton
Bomb Jacks
LBCs

MARY:
Peter Pointer

ANNOUNCEMENTS:
Convergence
Jaeger
Bethel Men’s
Pizza

COT:
Health
Work
Fellowship

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Audible

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Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown.

We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers.

The Thang:
Lunge Walk 20 Paces
10 Star Jumps
Repeat for 5 rounds

Lunge walk 20 Paces
15 Merkins
Repeat 5 rounds

Bear Crawl 20 Paces
20 Squats
Repeat 5 rounds

Lunge Walk 20 Paces
10 Carolina Dry Docks
Repeat 5 rounds then back to the lunge walks and Star Jumps.

Back to COT for a little Mary.

Announcements and prayers were made.

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12 Days Of Valentines

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After warming up we dove into twelve days of Christmas… wait Valentines!

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

Most got their sweat on. Thanks for coming out and letting me lead.

The Thrill is gone.

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