WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!
WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area
THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.
MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)
ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),
COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.
WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises
WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters
When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number
Switched Peking spaces and did the same.
MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle
WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)
THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.
1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.
When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!
WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:
WARMUP: no
THE THANG: ruck around Kingsley, Misc work at different points of the journey, visit to Kermit corner
MARY: limited
ANNOUNCEMENTS: HIM camp
COT:prayers and praises around
WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps
THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.
Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker
Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press
Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins
Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6
COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God
5:15am – Welcome, no FNG’s, disclaimer was made. It was warm & VERY humid. I think I was sweating before finishing the disclaimer.
WARMUP:
– 20x SSH
– 10x Windmills
– 10x Moroccan Night Clubs
– 10x Imp Walkers
– 1x Single Token Burpee
– Mosey down to better pavement
THE THANG:
1. Four Corners: 4 Circuits with Reps of 20/15/10/5
– Merkins > Jump Squats
– Dips > Calf Raises
– Mtn Climbers > Sumo Squats
– Carolina Dry-Docks > Lunges
2. Ft. Mill Death Crawl
– Indian Run Style w/Bear Crawling as mode of transport
– Rear PAX = 3 Burpees, then run to front
– Continued from lower lot (Ft Mill Church of God) to stop sign (Academy & Withers Intersection)
– Measured at around 120yds
3. Jail Break Run
– Back to Flag for ~8 minutes of Mary
MARY: Various – Rotating PAX Choice
– Flutters
– Boat>Canoe>Swim
– American Hammers
– Box Cutters
– Gas Pumpers
– Something similar to V-Ups (can’t remember)
– LBC’s
ANNOUNCEMENTS: Read your newsletter.
COT: Prayers for summer travels, marriages, and for everything that remained unsaid
Mumble Chatter was strong throughout the workout. Lots of talk about things that sting (specifically ocean wildlife/at the beach), how some Dads may alter their beach/pool attire based on that of their daughters (I’ll leave it at that), and Hamhock Fish… lots & lots about Hamhock Fish! Should’ve shown to know… but to share some insight:
1. If your Daughter insists on questionably appropriate body coverage, one indirect method to encourage said Daughter to reconsider could be to “out-do” her original choice.
a. i.e.: if the shorts are too short – Dad grabs a pair of old jeans, makes some quick alterations with a pair of scissors and VOILA! Dad is now showing off more bottom-cheek than Daughter… and most likely hairy bottom cheek.
2. Hamhock Fish – this was a new one to most of us, with credit to Change Order for enlightening us. There seems to be a trend in Women’s swimwear making a comeback – the Thong. While there are places where this is better presented than others (British Virgin Islands = GOOD, local community pool = varies wildly depending on those in attendance), there’s a valid argument that the view of a thong-clad derriere resembles that of two inverted ham hocks arranges side-by-side.
a. Conclusion: Hamhock Fishing could be a great activity or, perhaps, not so much. I suppose I’ll conclude by saying, “to those who fish, may your lines always be tight!”
b. OK, maybe a few more:
i. “The charm of fishing is that it is the pursuit of what is elusive but attainable, a perpetual series of occasions of hope.”
ii. “Be patient and calm, for no one can catch a fish in anger.”
iii. “He who wants to catch fish must not mind getting wet.”
Thanks, Dojo, for the opportunity to lead this fine AO this morning!
#NaA
WARMUP: 25 SSH, 25 Peach Pickers, 15 windmills, 15 Moroccan Night Clubs, Hillbillies, Toy Soldiers
THE THANG:
Indian run around WEP while alternating mode of transport every trash can (run and bear crawl). Realized this was stupid and changed to running and bearcrawls where 6 runs to front.
Mosey to Monroe White road pendulum and conducted 11’s merkins and flutters at top of hills and 10 squats at bottom. Ended at 6 and 5 to complete other fun stuff.
Mosey to Print Shop and did 7’s with pull ups and big boys.
Mosey back to WEP stage. Did wall sits while passing Cindy back and forth.
MARY:
Blares
Chumbawumba (I get Knocked down) doing burpee every time I get knock down is said. It’s said a lot especially at the end.
ANNOUNCEMENTS: HIM Camp, read newsletter
COT: prayers for Clickbates friend John. Prayers for Layla, travel for cohiba and naked. And Lyla in Greenville. Praises for testimony by click bates FNG. God is good