Tag: Rebound

Out of control!

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WARMUP: SSH,Windmills,Merkins,mosey
THE THANG: Al Carmichael
Run from station to station as a group and doing 10 reps of each exercise with a brisk mosey between each station and staying together.  Station A had Diamond Push-ups, Wide armed pushups, and Carolina Dry docks.  
Station B had Squats-Hold for 30 seconds at the end, Lunges, and calf raises-hold for ten second at the end.
We finished and did 11’s on a slight incline. Hand real ease merkins on one end and flying squirrels on the other.
@bandcamp wore his vest bc he’s extra moderate.

MARY: LBC, American Hammer, box cutters, flutters
ANNOUNCEMENTS: Rebound was leading at hanging w stang, longduck is a pickle ball champ,
COT: We are not in control. We can put in the right effort, and we can put in the wrong effort. There is clearly a line where it is best to turn it over to God and trust he has our best interest at heart. Then we need to move on to the next good thing we can do.

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Is Footloose less than moderate?

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WARMUP:
Started things off with some side straddle hops in the form of motivators. It’s only 9…
9 motivators
Embrace the new pavement:
merkins
Peter Parker’s
Superman
LBCs

THE THANG:
Turns out Footloose is a moderate, so we made some on-the-fly adjustments
Hill work:
merkins
squats

Mozey to print shop, after a brief “detour”
Obstacle course:
Monkey bars
1 merkin for every bar you miss
1 pull-up on each bar
10 dips
Repeat 2x

Partner mini Murph
Partner A runs to flower shop and back
Partner B does 3 rounds of Murph
If you finish before partner, rest
Target 2 rounds

Return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Clydesdales, Wed Aug 16

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Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

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Victory at the Armory

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It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits

THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.

MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.

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Snake Bite

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WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back

Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers

AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH

RUN A LAP

– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER

RUN A LAP

– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.

RUN A LAP

MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer

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The Shirtless Wonders

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WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga

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Whetstone not Wet Stone

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WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP

THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys

Hand off to CakeBoss
Mosey to side of elementary school

Partner one big boys
Partner two bear crawl

Partner one leg raises
Partner two bear crawl

Partner one LBCs
Partner two bear crawl

Partner one hellos dollys
Partner two suicide sprint

Partner one something
Partner two suicide sprint

Mosey to driveway for gasers between light poles
Last one all the way to COT

MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus

COT:
Prayers and Praises recognized

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Monday Morning Constitutional

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Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area

THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.

MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)

ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),

COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.

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