Tag: Sofrito

The 4 Square Gauntlet

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Disclaimer and WelcomeShared
WARMUP:
In Cadence and 10 Reps Each

  • Moroccan Night Clubs
  • Cherry 🍒 Pickers
  • Windmills
  • Hillbilly Walkers
  • Imperial Walkers
  • Mosey to Schoolyard

THE THANG:
Partner Up for Some DORA work !
One Partner does the work while the other jogs/walks a lap. Build up to total number of reps. Switch after every lap.

  • 100 Merkins
  • 150 Air Squats
  • 100 Flutter Kicks
  • 100 Step ups

Everyone does a NUR Lap
Round Dos

  • 80 Carolina Dry Docks
  • 120 Lunges
  • 100 Freddie Mercuries
  • Bear Crawl across court then 10 big boys

We all take a lap
Round 3 All Together

  • 25 Slow count squats – hold for Mary

MARY: Was there but not as memorable as Sally, ask @U5MQ8FHV0, he knows
ANNOUNCEMENTS:
CSAUP, Cannoli Run, Fort Mill Care Center, Trash Pickup, Newsletter
COT: Always in our heart

The 4 Square Gauntlet

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Bag of Bad Decisions

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Disclaimer Provided & 5 Core Principles shared thanks to @U5DLC6D7X for keeping us honest :

  • FREE OF CHARGE
  • OPEN TO ALL MEN
  • HELD OUTDOORS RAIN OR SHINE
  • PEER LED ROTATION
  • END IN CIRCLE OF TRUST

WARMUP:
In cadence and 10 Reps Each:
Moroccan Night Clubs
Windmills
Cherry 🍒 Pickers
Imperial Walkers
Hillbilly Walkers
THE THANG:
Part 1 DORA Work – 1 Partner Carries Bag the other does the work! Switch and repeat until your reach the total reps
100 Sandbags Squats
75 Shoulder Presses
50 Bent over Rows
Everyone takes a big lap around the lot !
DORA Work Part 2
5 Burpees over bag
10 Dead lifts
15 Mountain Climbers each leg
2 Rounds
Part 3 All Together
Four types of Carry – Go to last column and back. Switch form and repeat for 4 Rounds

  • Bear Hug
  • Shoulder Carry
  • Front Rack
  • Farmer Carry

Part 4 All Together

  • 10 Cleans
  • 10 Over head presses
  • 10 lunges or squats
  • 10 bent over rows
  • Back to COT

MARY:
Introduced FNG to Mary

  • Boat 🚤 vs canoe 🛶
  • Hello Dolly
  • Dying Roach
  • LBCs

ANNOUNCEMENTS:
CSAUP , Cannoli Run, trash pickup and newsletter
COT: Always stays in COT

Bag of Bad Decisions

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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Starry Abs

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WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why

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Sharks and Minnows at The Block Party

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Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.

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Tax Day Cometh

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WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.

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