WARMUP: many side straddle hops and beautiful stretches
THE THANG: legs first half, upper body second half, had to be there
MARY: mother of Jesus
ANNOUNCEMENTS: several events, read your newsletter
COT: travel safety, leadership, etc.
WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Run 1 lap
Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot
MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:
WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward dog
THE THANG:
Indian run with 3 merkins then sprint
1776 workout
17 merkins
76 squats
17 CDD
76 LBC
17 Mike Tyson’s
76 Lunges
27 Imperial Walkers
76 Sumo Squats
Lap together burpee in the middle
Basketball shuffle
Group does LBCs
One member does a merkin on one sideline and a Bobby Hurley at the hoop then another merkin on the other sideline shuffling across
MARY:
Stretching
ANNOUNCEMENTS:
Bethel men’s
Dam to Damn pickup
Jaeger
COT:
Prayers for brotherhood, health and bountifulness of God
Always a good day at the Laz. Opportunity abounds and we took full advantage.
WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…
THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.
Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: Mosey down the hill, excessively long high knees and karaokes, merkins, SSH, Windmills, Cherry pickers and Moroccan night clubs
THE THANG: 3.5 rounds of: 7 exercises, 45seconds of work per exercise, then rotate, 2 min mosey between rounds
MARY: Q times it perfectly
ANNOUNCEMENTS: Christmas party, Christmas eve workouts,
COT: Patience was the theme
WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins
THE THANG: Pain Board!
MARY: Big boy sit-ups
ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter
COT: prayers and praises
F3 block party 11/18/2024
Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker
The Thang:
7s – hill on Monroe White St
Burpees
Tie touches
4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s
4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts
Run back to COT
Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.
Done.
WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.
WARMUP:
Run to the movie theater parking lot
With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15
Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap
8 Count burpees x 12
Squats x 12
LBCs x 12
Discussion on contentment – see Q Source reference
Handoff to Maximus
Wall Work
Derkins
Wall Sits
Split leg lunges
Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between
Discussion on Consistency – see Q Source for details
Run back to start
Nur to 3 islands
Back to COT
Mary
ANNOUNCEMENTS:
See Newsletter – pour into something
COT:
You had to be there!