WARMUP: running
THE THANG: Festivus
MARY: airing of Grievance
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.
WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:
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WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
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ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers
ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s
ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH
ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries
ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)
ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold
ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys
MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed
WARMUP: We warmed up.
THE THANG: Headed to the light poles al did something similar to a suicide.
Repeat each exercise at each light pole going and coming back.
20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers
MARY: 15 burpees! Go!
COT:
Thanks to everyone who posted and put in some sweat equity.
Prayers for all those mentioned.
Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.
My verse for the day to meditate on is…
“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”
Galatians 6:9 CSB
With that, The Thrill is gone!
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Prayers and praises
Family
Patience
Playlist: Amazon Music Playlist: “Snake Pit – Old Man 80s Music Etc”
WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)
THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Hip Halo
Round 6 – KB Curls (curl with both arms simultaneously)
We got to the very beginning of Round 6.
WARMUP:
1. Arm Circle
2. Imperial Walker
3. Windmill
THE THANG:
– 4 corners -> 3 exercises each corner. Starting with 12 reps each and working down
– Good discussion at each station. Talked about the good and the bad of 2025 and what improvements we are working on for 2026. Spent time getting to know each other better.
MARY:
ANNOUNCEMENTS:
– Dam to Dam Series
– Bethel Men’s Shelter
COT:
3 Doras:
Dora 1: 100 Merkins / 200 Squats / 300 LBCs
Dora 2: 100 Wide Arms / 200 Apollo Ohnos / 300 Low Dollys
Dora 3: 100 Diamonds / 200 Plyo Split Squats / 300 Flutters
Run was around the bus loop
Sprocket ran-rucked a half marathon over the weekend and was still posting… His man card must look like Swiss cheese.
WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family
WARMUP: not on the books
THE THANG: run to Callahan Street and back
MARY: not enough time
ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702
COT: was held