Tag: Resort Wear

Sandbag crew

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Sandbag Gauntlet

  1. Dynamic warmup (15 minutes)

Initial warmup

  1. Imperial Walkers x10 IC
  2. Bend & Reach x10 IC
  3. Windmill x10 IC
  4. Short warmup jog

15 yards, down and back

  1. High knees
  2. Butt kickers
  3. Walking World's Greatest Stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle (each way)
  8. Karaoke (each way)
  9. A-Skips
  10. B-Skips
  11. C-Skips
  12. Power skips
  13. Jog
  14. Run
  15. Sprints

Sandbag activation (brief):

  1. 10 sandbag deadlifts
  2. 5 sandbag cleans
  3. 5 controlled overhead presses with a manageable weight

Phase 1 — Upper Body Assault
Format: AMRAP – 10 Mins

  1. 10 Cleans
  2. 15 Rows
  3. 10 Push Press
  4. 15 Merkins
  5. 5 Shouldering each side

Execution:

  1. Cleans: Ground to chest/front rack.
  2. Rows: Pull toward abdomen.
  3. Push press: Dip, drive and press overhead.
  4. Merkins: Full range of motion.
  5. Shouldering: Alternate shoulders.

Phase 2 — Strongman Gauntlet
Format: AMRAP – 10 mins

  1. 15 Deadlifts
  2. 15 Bear Hug Squats
  3. 10 Reverse Lunges each leg
  4. 20-yard Bear Hug Carry
  5. 20-yard Shoulder Carry

Execution:

  1. Deadlifts: Controlled hip hinge.
  2. Squats: Bag held tightly against chest.
  3. Reverse lunges: Alternate legs.
  4. Bear hug carry: Bag held against chest.
  5. Shoulder carry: Switch shoulders halfway.

Phase 3 — Core Finisher (didn’t get to finish)
Format: 40 seconds work / 20 seconds transition.

  1. Sit-ups
  2. Shoulder Taps
  3. Glute Bridges
  4. Russian Twists
  5. Dead Bugs
  6. Side Planks

ANNOUNCEMENTS: newsletter, lots of F3 weekends

COT: medical, marriage, better fathers and husbands, praise for accomplishments

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Citius Altius Fortius Competition

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WARMUP:
Warmup
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**15 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
Stage 1: Citius
Sprint relay
20 yard Sprint

  1. 10 Reverse lunges
  2. 10 Squats
  3. 15 calf raises

1x person sprints the other exercise.
Each round completed is a point (both people sprint)
Most in 9 minutes wins

Stage 2: Altius
Broad Jump comp

  1. Each member broad jumps.
  2. Furthest team score wins

Between jumps, each team must Bound / Power skip down and back
Bunny hop in place while partner bounds
Furthest in 9 minutes wins

Stage 3: Fortius
Strength endurance
Fastest to complete
Alternating reps per person

  1. 100 Squats
  2. 100 Merkins
  3. 50 Forward lunge, each leg is 1 count
  4. 50 Carolina Dry Docks
  5. 50 Shoulder taps

Between each exercise 20 yard sprint as partners
First to finish wins points

MARY: no time
ANNOUNCEMENTS: newsletter and big weekend of events
COT: family and healing

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50’s the #

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WARMUP:
Mosey around parking lot loop with 2 stops:
15 SSH
10 Merkins
7 Windmills

THE THANG:
8 parking spots in front of Novant
50 Merkins
50 Squats
50 Mountain Climbers
50 Shoulder Taps
50 Burpees
50 Lunges
50 SSH
50 BBS
400m Loop

Complete one parking spot and run a loop.
No specific order, but complete them all.

MARY:
Wall sits while PAX drop for 1 Burpee
3 rounds

ANNOUNCEMENTS:
Bethel Mens Shelter

COT:
Check In with each pax

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Merkins, Squats & a Nutsniffer

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WARMUP: windmills, cherry pickers, imperial walkers and seal jacks.
THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied at each stop. Under weight the entire time.

MARY: a little time for LBC’s, Hello Dolly’s and a few stretches. Some were more flexible than others.
ANNOUNCEMENTS: service and 2nd f opportunities abound
11/5 – Bethel
11/6 – 4 B’s
11/7 – Trash pick up at Harris St Park
11/26 – Convergence at The Ranch
COT: Always the 5th core principle

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Mozy Ruck 4

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WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH
THE THANG: 4 Corn of Pain
20x Ruck Squats
20x Swings with Ruck sack
16x Lunges 8 each leg.
Station 2
15x Curls
15x Merkins
15x Over Head Press
Station 3
30x Flutters
15x Simbas
10x Chops each side
Station 4
10x Burpee
40x Mountain Climbers
50x SSH

Mozyed to each Station with Ruck for 1 Round then decrease the reps in half due to time for Round 2.

MARY: V ups, LBC'S, Heels to Heaven, Flutter, @U01NGHPR2HW finish us off with one last core exercise.
ANNOUNCEMENTS: Bethel Men's Shelter, Warrior Heart and other newsletter events
COT: Prayer and praises

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Burning rubber versus burnout

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Warmup:
Motivator(½),  Imperial-Squat-Walker, Fruit Picker, up+down dog, Merkins
Violator (1 series only)
* @U07LMG5PDQU with the quote of the morning in the name-o-rama video… “We should rebrand this (the violator), it’s actually kinda nice”

Mosey to JROTC area w/ stop @ benches (Bulg.-split squat-twist-to step up: 5x each leg)

Thang: rotating Stations w/ timer (45 sec on / 15 sec rotate)
Big Tire – Sledgehammer
Big Tire – bounce
Biggest Tire – Flips
Small tire – Tantrum twists
Cindie – Manmakers, BBSU/Simba, curls, flutter-press

Mosey back for 5:30

Discussion on the nature of being tired (physically, emotionally, spiritually), how to recognize, avoid collateral damage from, and productively move forward.
MARY: PAX called AB-lab
ANNOUNCEMENTS: Bethel serve, 4Bs
Other newsletter type stuff

COT: prayers for those suffering, physically, those struggling to find work or satisfaction within current jobs, and so forth, all lifted up to the Lord

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Benches and Hills

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WARMUP: SSH, lizard and plank stretches, windmills
THE THANG:
1) 5 Burpees at each set of benches until reaching playground

2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring

3) 5 merkins at each bench until reaching the big hill with the statue

4) 11s up the big hill, jump squats at top and CDDs at bottom

5) run back around park loop, 10 squats at every bench until reaching COT
MARY: Hammers, flutters, gas pumpers, V ups
ANNOUNCEMENTS: newsletter
COT: prayers up

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The Fort Mixtape

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WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher – 5 merkins, 5 burpees per WEP swing

Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers

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