WARMUP:
– yes
THE THANG:
– lucky 13 with 7 exercises and 1 round WEP, rinse + repeat
– sandbag carry
MARY:
– Airborne Hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters
ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.
WARMUP: no warmup
THE THANG: moseyed for about a mile around the school towards the benches
Where we did our first tabata
Step ups r leg
Step ups l leg
Derkins
Irkins
Split squats r
Split squats l
Dips
Air squats
Completed bear crawl, Ran .5 miles back and bear crawl for 2nd round of first Tabata
Then ran .5 miles to another parking lot for a 2nd set of Tabata exercises.
Flutters
LBCs
Freddie mercuries
Plank jacks
Taps
Parker peters
Peter Parker’s
Mountain climbers
Ran another .5 miles and then began
2nd set ⬆️
Then we tried to get in 11s with Cindy, man makers at top of hill, kraken burpees at bottom. We failed to finish before running out of time. Thank goodness.
MARY:
ANNOUNCEMENTS: AKA, Bethel
COT: challenge to restore severed relationships
WARMUP: mosey and the a quick warmup with windmills, low and slow squats and then a plank hold while I read the story of Kerrie Orozco
THE THANG: Kerrie Orozco- WOD (AMRAP 10-15 rounds)
▪️ 100-m sprint (Down the hill)
▪️ 5 burpees
▪️ 20 LBC
▪️ 15 Merkins
▪️ 100-m sprint (Up the hill)
▪️ 1 Min Dead Hang (switched to overhead holds with Cindy after 30 min)
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG:
1st Quarter: 1 LAP
-20 ea. Curls – (with blocks)
-20 ea. Overhead Press – (with blocks)
-20 yard high knee out and back
*rinse and repeat 4 times
2nd Quarter: 1 LAP
-20 ea. Merkins
-20 ea. Swings (with block)
-20 yard shuffle out and back
*rinse and repeat 4 times
3rd Quarter: 1 LAP
-20 ea. LBC’s
-20 ea. American Hammers (in cadence)
-20 yard Bear Crawl out and back
*rinse and repeat 4 times
4th Quarter: 1 LAP
-20 ea. Squats
-20 ea. Lunges
-20 yard Nur then run back
*rinse and repeat 4 times
1 LAP
MARY: none
ANNOUNCEMENTS: read the newsletter. several PAX registering for the Spartan November 19th
COT:
WARMUP: SSH, Imperial Walkers, LS Squats, Merkins, Windmills, Mountain Climbers
THE THANG: Mosey to hill behind ROTC Bldg: #1: 8’s: Bombjacks @ the bottom of the hill and Merkins @ the top.
#2: 17 Burpees OYO – then 1 lap around the parking lot. Followed with 10 burpees each lap. rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: BandCamp warmed us up well with Broga, so it was SSH in Cadence x 25 and we were ready.
THE THANG: Took the Tabata theme I Q’d earlier in the week @ Bushwood to Varsity. Sorry Bobber. Since we were at Varsity thought what the hell, let’s throw in exercises with Cindy.
1 Tabata Round = 3 different exercises, 2 sets of each exercise backtoback, and then 1 set of each exercise all the way through for a total of 9 sets. 30 secs on and 10secs of rest = 4 1/2 min of exercise w/ 1 1/2 min of rest.
In between Tabata rounds we went to the pull up bars to monkey around. The flow is below:
1st Tabata Round
1st Exercise: CurltoCleantoPress with Cindy
2nd Exercise: Dead Lifts w/ 3 Rows completed at the bottom of the dead lift before coming back up with Cindy
3rd Exercise: Alt. forward lunge with a full rotational twist ( twist to both sides while holding the lunge position ) with Cindy
1st Pull Up Bar Routine – Challenge to the PAX was to complete the routine without coming off the bar.
1 Pull up – 1 Knee to Chest
1 Pull up – 2 Knees to Chest
1 Pull up – 3 Knees to Chest
1 Pull up – 4 Knees to Chest
1 Pull up – 5 Knees to Chest
1 Pull up
Completed 2 Rounds of the above.
2nd Tabata Round
1st Exercise: Kraken Man Makers – Man Maker performed with 3 block merkins.
2nd Exercise: BigBoy Situp into an American Hammer with Cindy ( At the apex of your BigBoy Situp complete an American Hammer, then come back down )
3rd Exercise: Sumo squats w/ 3 pulses at the bottom with Cindy pressed overhead
2nd Pull Up Bar Routine – Challenged Pax to stay on the bar to complete 1 round.
3 close grip chin ups, walk hands out on the bar to shoulder width apart and then perform 3 reg. chin ups, walk hands out on the bar to a wide grip and then perform 3 wide grip chin ups.
Completed 2 rounds of the above
3rd Tabata Round ( only had time enough to complete 1 set of each exercise )
1st Exercise: Perform a Merkin but hold at 6 inches and complete a Peter Parker, then complete the Merkin.
2nd Exercise: KB swings with Cindy
3rd Exercise: Perform a straight leg lift and hold with legs at apex, with Cindy in hand perform a crunch in an effort to reach your toes, then lower and upper halves come back to rest position ( rest position for lower half is 6 inches – don’t let your feet hit the ground )
MARY: N/A
ANNOUNCEMENTS: Bethel Mens’ Shelter 8/4, Final Countdown CSAUP, and probably a few others I forgot
COT: All PAX were asked to give a praise, prayer focused on being grateful to the point that it impacts those around you.
WARMUP: à la carte
THE THANG:
150 burpee pull-ups
10 mile run
We broke it into 15 reps, run 1 mile
Barely finished 4 rounds
That was hard.
When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.
An honor to lead.
WARMUP: Imagineer took on some impromptu VQ action and led our warmup.
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: congrats to Shield on 19 years of marriage and Harry Careys 100 post of the year
WARMUP: Imagineer took on some impromptu VQ action and led our warmup.
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness