Tag: Rebel

Not all abs are in 6 packs

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WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…

THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise

-LBC
-Flutter
-Freddie Murcury
-Leg Lifts

I had more but we ran out of time

COT: it happened

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Choose your running pain

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8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.

We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.

Blessed to be included and have never not enjoyed being out with the guys.

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No garbage truck today

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WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat

Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:

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Brilliant Fashion

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WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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Slowly Burning

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WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill
THE THANG: Dora – 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was merkin/o/h clap and 2nd was big boy / American Hammer.
Mosey back to COT for a last minute stretch.

Thanks Peach Stand for the call to lead.

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Happy Birthday Fogerty

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Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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Acceleration by Association

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WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Ranch with a side of Burpees

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WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…

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Don’t let the old man in

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WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

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Varsity In the Humid Gloom

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WARMUP: SSH, Merks, Windmill, Walkers Cherry Pickers, and a mosey.
THE THANG: Crazy Eights w Bombjax and Merks, followed by a board of pain that offered up a lap around the playground and a Nur out and back. Board of pain between the laps and NUR offered up Burps-BigBoys-Merks-OH Claps-LBCs.
MARY: 3 mins of Mary – flutters, Hammers and a smidge of Rosie’s.
ANNOUNCEMENTS: blood :drop_of_blood: drive, Jaeger, Bethel Volunteers needed, adopt a highway volunteers needed, stuff the bus, and Christmas party coming soon.
COT: Yes – We all shared something on our hearts. Marriages, Health, Travel, Family.

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