Tag: Rosie

2 stations in the mist

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WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.

THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys

MARY: Didn’t show

ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.

COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!

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Accumulating ladder

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WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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Halloween House Party

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WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks

MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden

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The Big 4-2 Birthday Beatdown

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After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG out.
WARMUP: Mosey the long way around the parking lot. This started the grumbling, so I knew I was on the right path.
42- SSH (for my birthday number)
6-Windmills and then that was enough.
THE THANG: Run over to the bars and get a block.
With a partner- 42 seconds of pull-ups and walls sits with the block in your lap
21 Merkins and 21 Overhead Press
21 Curls and 21 Squats with Block
Rifle Carry the block from the bars to the stop sign and back to the street in front of the bars area
21 BigBoys with the block and an overhead press at the top of the sit up and
21 Chest press
We put the blocks to the side and then ran down the hill and around the left side of the school parking lot.
Regrouped and gave instructions for 11’s up the hill with Burpees and Squats as the exercise.
MARY: Put the blocks up
ANNOUNCEMENTS: Bethel Shelters Service 11/7, Bourbon & BBQ 11/8, Adopt-a-Hwy Trash Pick-up 11/21. Christmas Party 12/21.
COT: Prayers & Praise for our teachers. We have great teachers supporting out kids. Don’t let the politics get in the way of recognizing the good work and support our kids have. Prayers for <@U035XDY7ABC> and the work that he and <@U04GQT8NQ4C> and their crew are doing up in the WNC mountains with CRI. Prayers for those not offered as we all have things going on in our lives.

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Too many merkins

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Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog

The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT

ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter

COT:
Prayers for health and the country

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Tour and More

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WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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Consistency and Contentment at Lazarus

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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!

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Upside down Pyramid

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WARMUP:
15 SSH IC
Mosey to drop off circle
10 Windmills IC
10 LSS IC
Plank Warmup Stretch
Mosey to pickup a Cindy
THE THANG:
Upside down Pyramid
Do set of exercises and run down the hill.
Complete exercise and run backup the hill.
Rinse and repeat.

Top of the Hill Exercise with Cindy:
50 Squats
40 BBS
30 Alternating Lunge
20 Swings
10 Man makers
20 Swings
30 Alternating Lunges
40 BBS
50 Squats

Bottom of the Hill Exercise:
10 Burpees

MARY: No time
ANNOUNCEMENTS: Read Your Newsletter
COT: Show To Know

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100’s

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WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.

Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).

We moseyed around to the basket ball courts.

Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.

Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.

We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.

Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.

Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.

Thanks for the opportunity to lead.

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A frosty morning for Rosie’s VQ

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WARMUP: Mosey 5 minutes to the spot
Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins
THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each /
10 Burpees before each of 40 Merkins, 40 squats, 40 plank jacks, 40 Bobby Hurleys, 40 LBCs , Jog 1 lap and repeat until COT
MARY: Flutters and Big Boy sit-ups
ANNOUNCEMENTS: Fundraising for the Golf Tournament, business mentorship available, Read your newsletter
COT: Prayers and Praises

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