WARMUP:
THE THANG:
Ruck Fripp Island 4.4miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: quick jog to the fire hydrant and back to the bells for warm up – all exercises I/C
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Moroccan night clubs
Low slow squats
Hold people’s chair w/ MNC’s
Bells to the corner of the lot for Main event
THE THANG: 9 rounds
3 exercises per round with a run across the lot and back after each round.
Station 1 – 5-10-15 (4 rounds)
5 – manmakers
10 – goblet squats
15 – swings
Station 2 – 10-15-20 (3 rounds)
10 – merkins on the bell
15 – swings
20 – hammer curls
Station 3 – 15-20-25 (2 rounds)
15 – tricep extensions
20 – flutters w/press
25 – swings
Three stoic lessons were shared from Seneca and Marcus Aurelius – one at each station.
MARY: enough time for protractors with the bell held high as well as rosalitas – took us to 0600
ANNOUNCEMENTS: you bet – all of them
COT: 5th core principle
Thanks 63 Bravo for the call. :eye:
WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence
WARMUP: yes
THE THANG: KB Tabata
MARY: Had a little lamb
ANNOUNCEMENTS: Golf Tourney, newsletter
COT: gratitude and prayers
WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)
THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out
MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise
THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom
Mosey to corner of Red Stone & Opportunity Dr.
Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.
Stop 1 – 5 Burpees
Stop 2 – 5 Burpees + 10 Calf Raises
Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats
Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins
Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers
Mosey to Parking Deck, Conquer the PD (Run to top)
REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)
Mosey to COT
MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.
Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops
THE THANG: Mosey to the site formerly known as Footloose
Lesson 1 – Treat the body rigorously so it does not fail the mind.
Partner DORA – 50 burpees, 100 squats, 150 flutter kicks
Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.
Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.
7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.
Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.
Mosey to the Millstone downtown. Touch the Millstone and do two burpees.
Mosey to the Parking Lot on Massey for Lesson 3
Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.
19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.
MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle
Cubbie – thanks for the call. Always a privilege to lead.
:eye:
WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers
WARMUP:
– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise
THE THANG:
– Mosey to circle with KB
What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set
– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions
700 Reps completed
– Mosey to stadium entrance
– KB Bear Crawls back to COT
MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s
ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.