Tag: oldbay

Live, Laugh, Love

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WARMUP:

“A day without laughter is a day wasted.” Charlie Chaplin

15 (4 count) Imperial Walkers
15(4 count) Imperial Walkers
Side Shuttle Hops (Jog around the outer circle until everyone has gone around)
Moroccan Night Clubs (side-step-shuffle around the outer circle until everyone has gone around)
Cherry Pickers (Big Skips around the outer circle until everyone has gone around)
Big Arm Swings (Mosey Backwards around the outer circle until everyone has gone around)

5 ants rented an apartment with another 5 ants, Now they’re tenants

On your sixes stretches
Feet together
Feet apart -Right Leg
Feet Apart – Left Leg
Butterfly Stretch

Someone just called my phone, sneezed and then hung up
I’m getting sick and tired of these cold calls

Mosey to the courts

THE THANG:

One runs a lap around the lower lot while the other is doing PT

Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
100 Erkins 150 Erkins
125 Squats 200 Squats
50 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

ended up being 1.8 miles of running

“I have not seen anyone dying of laughter, but I know millions who are dying because they are not laughing.”

Proverbs 17:22 A cheerful heart is good medicine, but a broken spirit saps a person’s strength

MARY:

ANNOUNCEMENTS:

COT: Announcements, Prayers & Praises, Sprocket closed us out in prayer

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Cold + mumblechatter (whiners) = SlowBurn

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The cold and the complaining was out in full force this morning. Great effort by … most

The first thing I did when I got home was was my sweatshirt, with my Weinke, so you get the cliff notes …

Warm-up:
The pattern was 1. exercise on your feet 2. exercise on your 6 3. exercise on your feet 4. exercise in the plank position 5. rinse/repeat

We did stuff like: imperial walker, hillbilly walker, Travolta, shoulder tap, SSH, LBC, Mahktar N’Diaye, squats, sumo squats, Morrocan NC, OH Claps. Stuff like that. Mostly in dozens.

Then onto the those exercises that were rejected by the nation’s Exicon
Patrick Swayze: Karaoke L, Karaoke R, Power Skip, NUR with arms out
Jonah Hill: 3 broad jumps, 3 merkins, 7x
Matt Foley: 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20

Then a round of Assassin suicides, squats, imp walkers, OH claps, or something like that, super easy

Over to 4 corners where some actual did the work and some walked from corner to corner chit chatting
15 BB Sits, 15 Jump squats, 15 bombjacks, 15 merkins, 5 flying squirrels in the middle

To the wall for a sit and 2 burpees from each end, rinse/repeat

Back for 2 rounds of Assassin merkins
LBCs, HELLO DOLLY!, BB Sits
Donkey kicks, shoulder taps, mountain climbers

SlowBurn was my first AO I attended, SlowBurn was my first site Q, and has always been a great Friday workout. Thanks Weezer for the lead.

Looks like we made it,

Barry Manilow

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Double Booked at Bushwood

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COP
1:4 – 5:20 Burpees:SSH

“Whoever isolates himself seeks his own desire; he breaks out against all sound judgment.”
‭‭Proverbs‬ ‭18:1‬ ‭‬‬

Lately, YHC has been feeling a bit out of sorts, and some of that has lead to isolation. Not excited about it in the least. But when things don’t seem to go our way, the verse rings true. We fall back into the comfort of isolation, listening to only our own voice – breaking out against all sound judgment. Accepting advice from no one.

Hill Suicides
Each Median Break
10, 20, 30 Merkins/LBC’s at each turning point.
10, 20, 30 Curb Dips/Flutters

“The purpose in a man’s heart is like deep water, but a man of understanding will draw it out.”
‭‭Proverbs‬ ‭20:5‬ ‭‬‬

We will drown if we do it alone. We must seek wise counsel – drawing out understanding by rubbing shoulders with other wise men. We cannot do this alone. We are fools if we think we can beat the odds.

Round 2
10, 20, 30 CDD’s/Hello Dollies
10, 20, 30 Squats/Rosalitas

“As iron sharpens iron, so one man sharpens another.”
Proverbs 27:17

On the way back to COT, did some lunge walks, squats, active recovery pulses.

MARY: Finished off with gas pumpers and WWI Sit-ups

COT
Prayers for Cyclops’ 2.0 and mental health
Prayers for UHAUL’s buddy – son going through some health issues
Prayers for YHC that isolation not get the best of me

Punch List Out

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Not just crazy 8s….

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WARMUP: ring of fire, plus 75 calf raises to celebrate Sammy Hagars 75th birthday

THE THANG:
The men enjoyed the soundtrack to my fav Halloween movie, Maximum Overdrive. (Filmed in and around Wilmington).

That meant 45 mins of AC DC. (Solid!)

Ludicrous 8s
8 each of:
Am hammer
Squat
Hello Dolly
Bomb Jack
Merkin
Lbc
Hillbilly
Big boi

Run figure 8 to ends of track

8 rounds

11s on the hill
Shoulder taps/squats

MARY: no time for Mary. We were hustling.
ANNOUNCEMENTS:
COT:

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moderateish at footloose

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WARMUP: mosey, SSH, low slow squats, merkins
THE THANG: played Charge (everyone’s a winner). We went over 1.75miles more burpees than desired and put in work.
MARY: plank Jack’s, burpees,
ANNOUNCEMENTS:
COT: prayers for marriages and fighting the selfish desires to focus on my agenda rather than helping others.

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It’s easy…All 100 Reps

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WARMUP:
Mosey around the parking lot to WarmORama

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to the benches towards the rear of the building

100 Step ups OYO

Mosey to the Rear Parking lot

Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right

Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)

ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health

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Boys in Toyland

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WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

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Deathly DORA

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WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.

Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)

THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats

partner monster runs length of bball court and back

After DORA – stretch out with a few minutes of Broga type stretches

Head to picnic tables/wall for random work all performed IC

Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10

Mosey to CoT –
sumo squat shuffle down length of parking lot

flutters x 20 (IC)
LBCs x 15 (IC)

line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.

Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)

ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference

Thanks for the opportunity TL.

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Cone Course and Slow Dirty McDeuce

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WARMUP:
No running – just normal stuff with a little stretching

THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Squats –> backwards lunges
5. Flutters –> High Knees then Butt Kickers
6. Imperial Walkers–> broad jumps
7. Bombjacks —> shuffle

THE THANG Part 2:
Slow Dirty McDeuce – 12x, slow 4 count
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Irkins
– Step lunges
– Weezy Jefferson

Set 4 – Out of time…

Great work, men!

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Fancy and Footloose

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WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M

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