Tag: Rebound

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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Light Pole Accumulators

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WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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Lt Dan Rules!

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Crab Walk to next cone (~20yds)
2. Box cutter, then Lt Dan to next (~100yds)
3. Merkins, then Bear Craw (~20yds)
4. Mountain climbers, 2 ct, then Lt Dan (~100yds)
Repeat until time out
Reps of each exercise were descending with each round: 5, 10, 15, 20, (50 total reps of each exercise)
Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we switched things up (30reps of each exercise). Then we did some wall sits for about a minute, then on to COT for some ab/core work. GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: 5 sold minutes of Mary – flutters, hello dolly, LBC, BBSU, Hammers, v-ups.
Everyone left behind a good 5-10lbs of water weight, but what a way to start the day.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Lifting up prayers that were said and unsaid.
I have been checked out for the past 2-3 months doing taxi duties as well as just not wanting to post. I needed this. Thanks for the opportunity to lead!
God Bless and SYITG
– NASA

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