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!
SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro!
WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers
THE THANG:
Assortment of circuits
4rounds- 4 min ruck followed by different exercise each round: 15 IC LSS, 10 IC OH press, 10 IC bent over rows, 5 IC forward lunges (each leg)
3 rounds- 1 min ruck followed by exercises with ruck on: 10 IC LSS, 5 IC merkins, 10 OYO good mornings, 30sec plank
3 round reverse lunge ladder:
1/4 mile ruck – 5 OYO reverse lunge (each leg)
1/4 mile ruck – 10 OYO reverse lunge (each leg)
1/4 mile ruck – 15 OYO reverse lunge (each leg)
AMRAP finisher:
Move to grass field
Rucks off
10 IC high pulls, 10 IC flutter press, 25yard bear crawl ruck pull through, 10 OYO thrusters
Repeat until 0600
MARY: no time
ANNOUNCEMENTS:
Bethel New Years Day
Convergence tomorrow Nafo 0600 5k 0630 boot
COT: you know it
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
WARMUP:
THE THANG: We put on weight and walked around stopped and did some exercises.
MARY:
ANNOUNCEMENTS:
COT: Bethel mens shelter on 1/1. Prayers for our aging parents,
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.
WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH
THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1 burpee, 6 Merkins, 8 squats ; distance 1 mi)
Afton Way loop (4 loops x 0.5mi/ea = 2mi)
4 x 3 = 12 squats at start
4 x 3 = 12 merkins at backside intersection with Lizzie
Back track 1 mi up Emory the way we came stopping for count of Christmas lights again.
Had a little time left when we got to Dave Gibson, so did another loop through business park (Ben Casey > Patricia lane) with another 5 merkins before heading back to COT
Totals:
4.87 mi
20 SSH
2 Burpees
29 merkins
28 squats
MARY: she stayed in bed
ANNOUNCEMENTS:
12/24 convergence at NAFO
12/25: all AOs closed
1/1 convergence tbd
F3 Rock Hill coat drive
COT: prayers for MRI tests and results; college grad and job placement; college students returning home for holiday; peace among the holiday chaos.
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:
Not typically done at this AO. Try to get here early enough to manage yourself.
THE THANG:
Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs.
7s on the hill – burpees and bomb jacks. We only got two rounds in. That hill is hard
Run back with merkins the same way. Total merkins 110.
MARY:
Throw the 60lb sandball over your shoulder once when you get back
ANNOUNCEMENTS: Xmas party
COT: was held.
If during your childhood the holidays were nothing but joy and wonder—never realizing how many people spend this season hurting over loss, stress, or heartache—then what an amazing gift your parents gave you. Think about that now that we’re the men creating a holiday environment in the depths of winter for our families.