3 PAX for a post 4th Workout.
Still recovering from the 1776 workout so we strapped some weight on… or carried a sandbag and walked 2 miles.
We also stopped every 4 minutes and did 10 Merkins, 10 squats and 10 LBC.
Workout was good but the fellowship was great.
:facepunch: :facepunch: :facepunch:
WARMUP:
Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:
Bring bags to outdoor amphitheater
Three rounds- ladder workout
5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins
MODE- Bear crawl up hill
5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level
MODE- Reverse crawl
Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys
MODE- Third round- lunge walk
Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.
Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes
WARMUP:
Warmup:
All in cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Imperial walker
– Side straddle hop
Pick up bag and mosey to outside theatre
– Partner exercise: bags do not touch the ground for the duration
– Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
– Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
– Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions
WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of their bags for the following: 10xSSHinCadence, 1 ManMaker, 10xCPinCadence, 2 ManMakers, 10xHWinCadence, 3 ManMakers, 10xLSSinCadence, 4 ManMakers, 10xMNCinCadence, 5 ManMakers. We were warm.
THE THANG: We would have been on the field in front of the school, but it was being watered when I arrived. So, designated a starting line, then set-up 4 cones about 15 yards apart in the parking lot.
All partner work
1st Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with LT Dans while Partner#2 racks the bag and jogs to the last cone and then back to meet his partner. When the band is back together each PAX completes 5 ManMakers. Switch and continue the journey until you reach the last cone.
2nd Routine: Traveling from the starting line to the next cone Partner#1 Front Press throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 BentOverRows & 20 Curls. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.
3rd Routine: Traveling from the starting line to the next cone Partner#1 Backwards Overhead throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 Chest Presses with bag while fluttering & 20 Alt. Plyo Merkins. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.
4th Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with 2 Rotating Side Throws ( 1 from each side ) while Partner#2 completes 2 Burpees. Partner#2 jogs to the bag and then performs his 2 throws while Partner#1 completes 2 Burpees. Keep switching until you reach the last cone.
MARY: No time
ANNOUNCEMENTS: Bethel serve on July 4th, Convergence on July 4th, CSAUP Summer Trifecta
COT: Everyone shared a praise and a prayer. Show to Know!
WARMUP:
Yea, these are important
THE THANG:
Tour the campus with stops along the way:
Deadlift to Clean & Squat
Plank Pull Through
Over the Shouler
Bulgarian Split Squat
Loaded Carry with NOT 125lb bags
Thrusters
First round we did 12 and discussed duodecimal counting
Second round we did 7 and talked about the 19th of June
WARMUP:
Plank for Flag Day History
50 SSH
13 Moroccan Night Club
13 Windmill
Mosey to fountain in apartment complex.
THE THANG:
Bear Crawl around the fountain.
Up and Down the “Bowl”
Run up the hill to Fire Station
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Nur up the hill to Light Pole
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Repeat
Fire Station Excercises (50):
SSH
Squats
Mountain Climbers
Calf Raises
Freddie’s
Light Pole Excercises (13):
Burpees
Merkins
Alternating Lunges
Leg lifts
X’s and O’s
13 Shoulder Taps waiting on 6
Mosey back to COT
MARY:
Jack Webb
1 BBS:4 American Hammer
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know
Flag handoff from Maximus to Farmer’s Only.
WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.
– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)
THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.
1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls
Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.
Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.
ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.
COT:
Flag Handoff. Congrats Farmer’s Only.
WARMUP: SSH, cherry picker, imperial walkers, hillbilly walkers. (Or vice versa) , arm circles forward and backward
THE THANG: mosey over to Walgreens
10 burpees one corner, bear crawl to next corner
20 hello dolly’s, lieutenant dans to next corner
30 CDD, bear crawl
40 flutters, lieutenant dans
Repeat once
Mosey over near COT
Four corners
1 burpee in center
5 squats
5 merkins
5 Bobby Hurley
5 flying squirrels
2 burpees
10 squats
10 merkins
10 Bobby Hurley
10 flying squirrels
3 burpees
15 squats
15 merkins
15 Bobby Hurley
15 flying squirrel
MARY: she was present
ANNOUNCEMENTS: a lot of
COT:
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.
Mosey to Old Farm Hill for 11’s. Burpees and Big Boys
MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for
WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer