Tag: Rosie

Bear Crawl and Ode to Wilt

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WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, 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. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.

Nur to the top of the hill, then we moseyed to the basketball courts.

Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

We made it back to COT in time for a 1 minute plank.

Announcements were made and prayers were said.

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Rosie’s lifts and lessons

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WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins
THE THANG: 2 rounds – 10 burpees, 10 Grinders,
3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins
3 rounds of 10 Hamstring bridges, 10 OH Press, 10 squat jumps
MARY:
ANNOUNCEMENTS:
COT: Ask with intention, open up with intention

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Pass the Praise and Take the Blame

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There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.

Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)

The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total

Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile

Mosey back to COT
– 10 Bombjacks at each light pole -70 total

Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)

Back to COT – 2.3 miles total

NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.

Aye!
IJ

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Still Ragin

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Moroccan Nightclubs
Michael Phelps
Low slow squat
Merkins
Broga

THE THANG:

Bear crawl and side shuffle around square for 5 minutes

Tamara:
45 seconds on
15 seconds off

Merkins
Low slow squats
Shoulder taps
Step ups
Lateral lunge

3 rounds with 2 minute break in between each set

Slowsey around track
Burpees
Toy soldiers
Lunges

MARY:
Ham string stretch 2 rounds
One leg out
Two legs out

Butterfly stretch

ANNOUNCEMENTS:
Bethel Thursday
July 4th convergence

COT:
Healing
F3 Fellowship

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Balls and Burpees

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WARMUP: SSH, Merkins, windmills

THE THANG:
Mosey behind the movie theatre
Run to each of the 8 parking spot sections and perform ascending reps (1-8) of the below exercises, then run back to beginning (~100 yards)
SSH
Merkins
Big boy sit ups
Squats

Mosey back to COT

PAX circle up, one PAX in middle. PAX in middle performs 8 sand ball over shoulder (100lb or 60lb scaled). PAX in middle calls out a burpee style for pax in circle to complete 8 reps. Options included navy seals, 180 turns, tuck jump, hand release, and more! 2nd time around 4 reps. Then 2. Then 1. 125 total burpees performed. 15 total ball tosses.
MARY: Abs
ANNOUNCEMENTS: pizza, bethel, sweaty Barry
COT: yes

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Walking..talking… and doing some merkins

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Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park.

Cadence was 2 minutes of movement 1 minute of work.

Started 5 reps each stop then ramped up to 10.

Got 3+ miles in and about 150 merkins and 150 squats.

Thanks for showing up on a muggy Sunday morning.

:punch: :punch: :punch:

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