WARMUP: Previous 2 C's review
THE THANG: Simplicity. Daily Red Pill (DRP). Need added items. Focus on the small things to make the big more manageable.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.
WARMUP:
THE THANG:
Ruck & Bear Crawl
Sandbag & Ruck Work
Finisher – Rucks & Sandbags
Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends
WARMUP: we did some warmup against popular desire
THE THANG: 3.2 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Fist pumped each other to welcome in. 😂
THE THANG: What is something you are committed to?
Talked about the 2nd C. Commitment. Overcommitting, etc…
Great discussion this morning.
MARY:
ANNOUNCEMENTS:
COT:
3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
WARMUP: SSH, LSS, IW, Overhead Claps
THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6
100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout
Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600
MARY: Had a little lamb whose fleece was white as snow.
ANNOUNCEMENTS: newsletter
COT:
WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop
THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total
3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees
Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.
Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.
Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses
After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.
MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch
ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.
Read your letter of news every Sunday
COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work
WARMUP: Orange Theory w Shield
THE THANG: loops around Kingsley
MARY: Plank
ANNOUNCEMENTS: yes
COT: yes