Tag: PETA

Avoid the Joker

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WARMUP: run, stretch, etc
THE THANG: deck of cards
Spade ♠️ = squats
Heart ❤️ = merkins
Diamond ♦️ = dips
Club = step ups
Jack = 10 burpees
Queen = 25 LBCs
King 👑 = bear crawl around circle
Ace = player choice
Joker = Slapshot Says!!!!!
MARY: no we ran out of time
ANNOUNCEMENTS: HIM camp
COT: Fishsticks won poker with 3 of a kind (thanks to pulling two joker wild cards)

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Pain day at the Stockade

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WARMUP: gave a quick disclaimer, started with some SSH, windmills and up/down dog. Moseyed around the parking lot to loosen up and get the PAX ready for the beat down.

THE THANG:
Ascending exercises shown below. With a lap around the small parking area we were near in between each completed set.
10 wine mixers
10 WM + 20 LBCs
10 WM + 20 LBCs + 30 CDD
…+ 40 walking lunges
…+ 50 Freddie mercuries
…+ 40 calf raises
…+ 30 dips
…+ 20 merkins
…+ 10 burpees

Some got to burpees, but we ran out of time and headed back to COT at 6:01.

ANNOUNCEMENTS: newsletter, blood drive
COT: prayer for items that stay in COT

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Pillars O’ Pain Accumulator

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WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.

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“Good Ol’ Suck”

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Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC

WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM

Keep a perspective as you move through your life… stages of life come and go.

Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.

Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times

Mosey to COT
11xWWI Sit up
22xHeels to the Heavens

Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today

Announcements
Blood Drive tomorrow – hit up 3D for info

Punch List out.

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There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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Large Investments only. Start with 100…

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WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups

Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run

Head to the dollar store for 100 each with Partner Dora,
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
421 Burpees

As we could not get to burpees and ran out of time, One Burpee at 6 before CoT

ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends

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No one left behind… alive

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WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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Great Cameos @ Pain Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Upward pussy

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WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.

Next we busted out cindies and did a Dora with:

50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions

First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!

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