WARMUP: The usual
THE THANG: Tabata – 45 on, 15 off, 3 sets, 10 excercises
MARY: Not needed
ANNOUNCEMENTS: Dam2Dam
COT: Back to school
Arrived early to count cinder blocks. We were in luck, one for everyone.
Mosey down the hill, grabbing a cindy on the way
warm up: imp walk, LSS, LBC, Gas pumper, hillbilly walker, shoulder taps, jump squats, calf raise, merkin clock, SSH, dy cockroach, freddie, windmill, jogged it out a bit, from jog to 100
cindy work, triceps, curls, bench press
plank curb walk, bear crawl indian run type deal .. fan favorite
twice half ran up the hill while the others worked, once BB sits, once heels to heaven
We did a jonah hill, 3 broad jumps, 3 merkins, 7 times
we did more cindy work, maybe like 3 times total, calf raises were included
Probably some other stuff
closed with Mahktar N’Diayes
Took the cindy’s home
I was gassed, this group kicked my a$$. Effort level from the group 100%+
Looks like we made it (barely),
Barry Manilow
THE THANG: We played Uno and many of you don’t seem to know how to play or need to work on listening skills. 😂
ANNOUNCEMENTS: Bethel Men’s Shelter sign up.
WARMUP: Up and down
Squats, calf raises, curls, triceps extensions, taint punchers, short run, repeat.
Prayers out to all kids and teachers as we kick off a new year!
Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.
Headed back to campus for a Jack Webb with bear crawl and CDDs.
Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.
Back to COT for some Mary, announcements., prayers, and praises.
– JWow
It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord
Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Back to COT for Mary/prayers/praises
-JWOW
It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.
WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits
THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.
MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.
ANNOUNCEMENTS: Read your newsletter.
COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.
WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs
THE THANG:
Walk to fire pit with KBs
Two rounds of each set separated by running a lap.
(Reps were halved on the second round)
Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10
Run a lap
Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10
Run a lap
Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5
MARY: Ab lab until closing bell
COT: Prayers for health and gratitude; asked to be a light and leader
Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3
Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings
Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.
WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP
THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys
Hand off to CakeBoss
Mosey to side of elementary school
Partner one big boys
Partner two bear crawl
Partner one leg raises
Partner two bear crawl
Partner one LBCs
Partner two bear crawl
Partner one hellos dollys
Partner two suicide sprint
Partner one something
Partner two suicide sprint
Mosey to driveway for gasers between light poles
Last one all the way to COT
MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus
COT:
Prayers and Praises recognized