WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…
We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did:
– Standing stretches (left, right, center)
– 10 Windmills (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
Mosey to front of school
– 10 Bent Over Rows (IC)
– 10 Overhead Press (IC)
– 10 American Hammers (IC)
– 10 Squats (IC)
– 10 Thrusters (IC)
Mosey the short loop
– 10 Lunges (each leg)
– 10 Upright Row
– 10 Manmakers
– 10 Plank Pulls (each side)
– 10 Sit-ups
Mosey the long loop
– 10 Curls
– 10 Ranger Merkins (bag on back)
– 10 Alternating Shoulder Taps (bag on back)
– 10 Press Ups
Long Mosey to COT
– Sitting stretches (left out, right out, butterfly)
– 10 Ab Mat Sit-ups
NMM
As men, we take our LUMPS. Work piles up. The honey-do list grows. Sometimes it can be daunting. But, we train for this. We don’t BOAST about how we’re handling the CRAP life throws at us. Instead, we face the challenges head-on with our heads high. We keep going, showing resilience and grit, even when things aren’t going our way. You may not think people notice what you do, but we do. We see the work you are doing to get better and your effort will make you stronger – ready for the next thing life hurls at you. Keep going, brother. You’re built for this.
Aye!
-IJ
Normal warmups: SSHs, Walker’s, windmills, mountain climbers, Peter Parkers, & Parker Peters.
Series of pyramids with movement following. Pyramid was 10 merkins w/bell pull thru, 20 goblet squats, 30 American hammers, 20 swings, & 10 OH presses (5 each side).
R1 movement was bear crawl moving bell out 2 lines, then crawl bear back moving bell.
R2 movement was lunge walk with bell pass thru out, reverse lunge with most passthru.
R3 movement was hold bell straight forward across lot then overhead carry back.
Split into groups of 3. 1 PAX is timer running to far aide of lot and back. 1 PAX doing bent over rows using 2 bells. 1 PAX doing curls. We did 2 full cycles of that. OH carry back to start for a couple of mins of Mary before COT.
Thx for the opportunity to lead Shower Curtain! And welcome Sambora.
WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter
THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear crawl out and lunge walk back. MOT for squats was run out/back. Mosey to drop off oval at the front of the middle school. We had a board of exercises. Lap around the oval consisted of 4 stops/cones where we did 10 reps of the first exercise. At that point, we ran out of time to work our way down the board on subsequent laps. Mosey back to COT for 5 minutes of Mary.
THE THANG: reverse Alabama
ANNOUNCEMENTS: newsletter
COT: prayed for family members and school being back in session.
WARMUP: SSH, Merks, Windmill, Walkers Cherry Pickers, and a mosey.
THE THANG: Crazy Eights w Bombjax and Merks, followed by a board of pain that offered up a lap around the playground and a Nur out and back. Board of pain between the laps and NUR offered up Burps-BigBoys-Merks-OH Claps-LBCs.
MARY: 3 mins of Mary – flutters, Hammers and a smidge of Rosie’s.
ANNOUNCEMENTS: blood :drop_of_blood: drive, Jaeger, Bethel Volunteers needed, adopt a highway volunteers needed, stuff the bus, and Christmas party coming soon.
COT: Yes – We all shared something on our hearts. Marriages, Health, Travel, Family.
Thang:
Down to the playground track for an Indian Run. We did 5 laps with burpees.
Next, Jack Webb with merkins and big boys.
Five more laps of Indian Run with burpees.
Another Jack Webb of squats and monkey humpers.
Back to COT for prayers and praises.
JWow
WARMUP: Nah
THE THANG: A few miles around the school with each Pax choosing a card from the F3 deck of pain at selected stops along the way.
MARY: Nah
ANNOUNCEMENTS: Yup
COT: Of course
After a quick disclaimer and discussion on the overnight tech outage, we got started.
Warm-up exercises: SSHs, IWs, WMs, CPs
Lap around the parking lot
Sideway Shuffle:
One pax completed a shuffle while others performed an exercise (Merkins, CDDs, burpees, flutters, LBCs, Hammers, Squats, Lunges, etc)
Shuffle sequence:
1. Arm Shuffle
2. Erkin Shuffle
3. Toe Taps
4. Derkin Shuffle
After each round, we ran a lap.
30 seconds left for Broga.
WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.
Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup