WARMUP: none
THE THANG: stroll over into Baxter and over to gardenia hill. Turn around at the top and head back.
MARY: no
ANNOUNCEMENTS:
COT: yes
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit
Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.
MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:
Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers
ANNOUNCEMENTS:
Newsletter
Pizza
COT:
Aging and preparedness
WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers
THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond)
7 OF DIAMONDS
7 BURPEES (X4)
14 MERKINS (X4)
21 LBCS (X4)
28 SQUATS (x4)
21 LBCS (X4)
14 MERKINS (X4)
7 BURPEES (X4)
E.C. – ABC’S 6-inch style
MARY: yes
ANNOUNCEMENTS: newsletter
COT:
No warmup needed; got right to work!!
5 Different Complexes for 8 Minute AMRAP
5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges
4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans
7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings
8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches
6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)
ANNOUNCEMENTS were made
COT: Ended with a prayer
Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks
Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.
Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40
Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks
Moseyed back to COT for some light stretching.
Announcements were made and we ended with prayer.
WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching
THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)
MARY: throughout
ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion
COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.
We toured the grounds of Redstone and performed multiple exercises repeatedly for 45 minutes.
ANNOUNCEMENTS were made and we end with COT!!
Did an under the canopy gauntlet with bear crawls, toy, soldiers, lunges, merkins, step ups, and a whole bunch of abs. Called on the fly to adjust for weather.
WARMUP: Side straddle hops, cherry pickers, windmill, hamsting stretch
THE THANG: 10X Each Exercise: K-Bell swings, goblet squats American K-Bell Swings, Calf Raises, Curls, Lungs L+R, Plank pull throughs, Sumo squat high pulls, Figure 8s, Merkins with K-Bell, American Hammers, Flutters w/press.
MARY: A Variety Of Leg lifts and hello dolly’s
ANNOUNCEMENTS: Read your news letter, Bethel Men’s shelter next Thursday from 5:30pm-7:30pm
COT: yes