Tag: Sofrito

No Rain at the Moment

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WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.

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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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