It really did happen

SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.

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Abs, Abs and more abs

WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Post Murph cool down

Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Shoulder exhaustion-complete

WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-

ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.

multiple messages-

1.Listen with the intent to understand not to respond!

2.also be careful what you think about? what consumes your mind rules your life!

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Withers Quadzilla & Print Shop Obstacle Course

WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Derby Days

Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank

Got in 4 loops at least 2 miles.

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Dump Truck Mayhem

Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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Slippery when wet

WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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I like big bells and I cannot lie

WARMUP: quick warmup
THE THANG:
Mosey to other parking lot

3 laps- 10 or 20 reps depending on if it’s single or double-handed

First lap-Overhead carry

1st corner- Cleans
2nd – Skull crushers
3rd- Squat thrusters
4th- Halos (both directions)

2nd lap-MOT- Farmer carry

1st- Bent over rows
2nd- Curls
3rd – Tricep extensions
4th- Swings

3rd lap- MOT- Bear Crawl Drags

1st – pull throughs
2nd -Flutter press
3rd -Overhead press
4th- ran out of time

MARY: no time
ANNOUNCEMENTS: bethel, lots of Saturday events
COT:
Yes

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