WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot
THE THANG:
COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25, pretzel crunch by 10 (LH/RH), Amercian hammer
Mosey to the pull up bars: One pax does 5 pullups while the rest holds: plank (round 1), Al Gore (round 2), and 6″ ab hold (round 3)
Mosey back to concession stand wall inside field 1. Split group in 2. Half the group runs to the fence and does 10 bombjacks (round 1), 10 Bobby Hurleys (round 2), and 10 squat jumps (round 3)
Hand off to Change Order for 2nd half. YHC left after the first half, so don’t have the details.
MARY: As noted. I’m sure Changeover did some Mary.
ANNOUNCEMENTS: Read your newsletter
COT: Change order led COT.
My apologies for the late, late, backblast. I am ‘old school’ and believe in the importance of completing a backblast following the workout. Sorry, Masterpiece!
Yog a lap then circle up for usual stretchy warm up exercises. Yog down to behind school for some wall qork. Everyone get in peoples chair qhile one by one PAX bear crawl to other end. Next series was broad jumps. Next was 11s. Start on one end of gym with 1 bomb jack and run to other side for 10 seal jacks. 2-9, 3-8 etc. Finished in middle. Next was pax picks. One guy calls an exercise and runs to other side of bridge and back while other PAX do the exercise called. First round was mostly your basics. Second round we had to use the bench so derkins, step ups, butt touch squats, etc. Finished up and moseyed around school. Stop for 354, 3 exercises, 5 reps each, 4 rounds. First series was merkins, squats, big boys. Moseyed some more and stopped for another series: CDDs, mtn climbers, and flutters. Moseyed again and one more series of diamond merkins, SSHs, and v ups. Back to COT right at time. Thx Bass o!
WARMUP: None until 3/4 of the way through the workout
THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey to pickle ball courts and do 20 monkey humpers.
Mosey to wall and do: 25 dips, 20 step ups and 20 Derkins.
Mosey to Golf Course Hill: Pair up and grab a rock: 1 pax runs while other does exercise with a rock. Exercises: Curls, Overhead Press, Squat, Chest Press and Bent Over Row.
Mosey back to wall: 25 dips, 20 step ups and 20 Derkins.
Mosey past pickle ball courts and do 20 monkey humpers.
Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey past fire station for warm ups: 10 IW and 10 HW
Mosey down hill: 5 burpees, Quadzilla up (NUR up hill and 5 squats)x3
Mosey to parking lot for Broga.
MARY: 1 minute of mary (LBC and Freddy)
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing
Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore. Switch and go to 200. P1 does 30 LBCs while P2 does 6″ leg hold. Switch and go to 300.
12 days of Xmas.
1 – 20 second plank hold
2 – bombjacks
3 – CDDs
4 – 4 ct Flutters
5 – Squats
6 – Merkins
7 – V ups
8 – 4 ct Mtn Climbers
9 – SSHs
10 – Big Boys
11 – Burpees
12 – Lunges
Run to end of lot and back in between rounds. Finished up with a few minutes of Broga.
Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn’t see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could borrow a few Cindys. He was very much obliged as I took a few off his AO. Woke up this morning with a car packed full of Cindys and a plan, the only thing left to do was to kick ass and chew gum.
WARMUP: Short mosey around the small parking lot which led into the larger parking lot where I had the Belle Ringer IPC wo laid out. Performed a few SSH & Burpees while explaining the format of the workout. Time to work.
THE THANG:
Belle Ringer
Format: AMRAP for 40 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoPress OH. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 BentOverRows. Farmer carry back to middle.
Scoring: Total reps for 40 minutes of the exercises
Each complete trip is 125 reps
MARY:
1min total – 30sec of Scissor Kicks right into 30sec of LBCs
2mim-30sec Straight Arm Plank – removed posts in a rotating fashion for 10-15 second holds.
1min total – 30sec of Flutter Kicks right into 30sec of LBCs
ANNOUNCEMENTS: Christmas Party, 2 charity runs tomorrow morning, Bethel Serve on Jan 1st
COT: STK!
WARMUP: 50xSSHIC followed by a short mosey to our first pain station.
THE THANG:
At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school.
Played Catch Me If You Can with the finish line being opening to the road that leads to the back of the school
Partner#1 Bear Crawled while Partner#2 performed 5 burpees and then moseyed to catch Partner#1. Continue to flapjack until you reach the finish line.
Nex, moseyed to the back of the school to use the benches and stairs. Reverse 1/2 Jack Webb: Started with 10 step-ups each leg and then went into 40 squats. We stopped after completing the 5 & 20 mark.
Next, moseyed to the playground for a Mini No-Run Dora.
Partner#1 moved into a straight arm plank position with feet in a swing – performed one knee tuck followed by a Merkin – that equals 1 rep – Partners need to complete accumulative rep count of 100. While Partner #1 performs the exercise, Partner #2 completes 10 pullups, returns to Partner #1 and flapjack until accumulative rep count is complete.
Finally, moseyed to COT from some AB work.
30 sec. of scissor kicks right into 30 sec of LBCs
Straight Arm Plank Position – held for 2min.15sec. – removed hands and feet from base in a rotating fashion, 1 at a time for 15 sec. and then removed 2 posts for 15 sec a pop.
30 sec. of flutter kicks right into 30 sec of LBCs
MARY: None
ANNOUNCEMENTS: Jan 1st Bethel Serve, Christmas Party, couple of Saturday runs supporting good causes – CRI & Teachers with Cancer
COT: Shared from the heart. STK.
WARMUP: Windmills x10, Cherry Pickers x10, Plank, Down Dog, HoneyMooner
THE THANG: Grab Rucks and 2 sandbags. Ruck behind school.
2 carry sand bags 50 yards and back (overhead carry, Farmers Carry, Shoulder carry and Farmers carry agin). Rest of Pax does exercises (Curls, Swings, Squat, Upright Row, Lunge).
10 Manmakers.
Ruck to COT and drop bags.
Ruck to Hill:
First 3 sets of Bear Crawl to next platform.
1. 5,10, 15 Squats
2. 5,10, 15 Merkins
3. 5,5,5 Manmakers
Next 2 sets of Bear Crawl with Ruck pull through:
1. 10,20, 30 LBC
2. 5,10,15 Lunges
Ruck around pick up loop, when get to small loop do partner Catch me if you can.
1 partner farmer carries both rucks second does 5 Burpees and runs to catch up then switch. Do this to COT
MARY: 20 Flutters with press
ANNOUNCEMENTS: Yes
COT: It was perfect!
WARMUP:
THE THANG: mile and smiles
MARY:
ANNOUNCEMENTS:
COT: