Tag: Only fans

Boot camp

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Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.

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Coffee & Tacos

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WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

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Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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Belly Dance

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WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill
THE THANG:
:sweat:
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
Round 4 – 200 – Freddie Mercury
Round 5 – 250 – LBC
Second set
Bear Crawl
Round 1 – 20 – Lunges
Round 1 – 20 – Squat

Great Work y’all

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Cindy on a Brick

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It was a glorious morn in The Fort as 6 HIMs got a little better today.

Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching.
Ran over to a Baptist church for some 1st, 2nd, &3rd F. We hit up the playground for some Dora action.
Partner1
-100 Swing Rows
-200 Swing Merkins
-300 Squats
Partner 2
Ran up the parking lot hill.
Ran over to the other church for some more 1st,2nd,&3rd F.
Stair work with Burpees, CDDs, & BB Sit-ups.
Back to COT for prayer and praises

JWow

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The Opera(music from the cinema)

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Warm Up, SSH, hillbilly, imperial, low slow
mosey to main parking lot
Bear crawl to horizontal line, 5 merkins
Lunge walk to next horizontal, 5 squats
Alternate above motion to curb and back

Mosey to front of Cinema: Partner Dora
100 Step ups
200 LBC’s
300 Carolina Dry Docks

100 Dips
100 Big Boys
100 Incline Merkins

Back to COT, Airborne stretch, round robin exercises

Announcements: collection of donations
Prayer or praise from everyone, lots of prayers for western NC from everyone

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Honoring Hero Danny Dietz

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WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10

THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)

Back to COT for 36 burpees and 5 minutes of Mary

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Four Corner Fest

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IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog
mosey

Four corners
CDD 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
CDD 15 IC
Right at Monroe white
CDD 10 IC
Right on confederate
CDD 5 IC

Shoulder taps 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
Shoulder taps 15 IC
Right at Monroe white
Shoulder taps 10 IC
Right on confederate
Shoulder taps 5 IC

Low slow squat 20 IC
Up main – al gore at each corner for 6
Right at Tom hall
Ls Squat 15 IC
Right at Monroe white
Ls squat 10 IC
Right on confederate
Ls squat 5 IC

Monkey humper 10 IC
Up main – al gore at each corner for 6
Right at Tom hall
MH 10 IC
Right at Monroe white
MH 10 IC
Right on confederate
MH 10 IC

Mosey to COT. Stretching and LBC to 6

Making these editable is a dangerous proposition that <@UGU3XR5RP> should look into before <@U5CVD8D7V> really causes problems.

It’s ok, nobody reads them anyway.

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B.O.M.B.

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WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

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