Tag: Splinter

Bars Blocks Benches Burpees

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Run
Warmup
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run
Thang1: Pull up bars. Did pull-ups, knees2chest, chin-ups, toes2bar, switch grips, negatives, dead hangs.
Run
Thang 2: bench work
Derkins (I/C 15x)
Step ups (10 each leg)
Butt touch squats (I/C 15x)
Run the loop, return to benches
Inclines (12x)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Run
Thang 3: Burpee relays. Start with 3 burpees, at spot 1, S2=6 burpees, S3=9 burpees. Run relay in between.
Run
Thang 4: block work: with cindys: curls, OH press, thrusters, flutters, goblet squats, KB swings.
Run to flag
Mary
Fini
COT

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Don’t be a weak sauce

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WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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Halloween House Party

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WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks

MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden

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The Donny & Birt

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This was my make-up Q for having missed 2 weeks prior for being DR.
WARMUP: SSH, Merkins, Moroccan Nightclubs
THE THANG: The Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
21-15-9-9-15-21 Overhead Press and Man Makers run a lap around the parking lot

The Birt
Corporal Ashley Birt enlisted into the Australian Regular Army in June 2007 and was allocated to the Royal Australian Engineers as a Geospatial Technician.
He was killed in Afghanistan on Oct 29, 2011
11 Rounds
Run around the parking lot
10 Curls
10 Big Boys
10 Chest Press

MARY: LBC’s til time ran out
ANNOUNCEMENTS: Bethel Serve 11/7. Read your Newsletter
COT: It’s between the PAX who were there 😉

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The Big 4-2 Birthday Beatdown

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After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG out.
WARMUP: Mosey the long way around the parking lot. This started the grumbling, so I knew I was on the right path.
42- SSH (for my birthday number)
6-Windmills and then that was enough.
THE THANG: Run over to the bars and get a block.
With a partner- 42 seconds of pull-ups and walls sits with the block in your lap
21 Merkins and 21 Overhead Press
21 Curls and 21 Squats with Block
Rifle Carry the block from the bars to the stop sign and back to the street in front of the bars area
21 BigBoys with the block and an overhead press at the top of the sit up and
21 Chest press
We put the blocks to the side and then ran down the hill and around the left side of the school parking lot.
Regrouped and gave instructions for 11’s up the hill with Burpees and Squats as the exercise.
MARY: Put the blocks up
ANNOUNCEMENTS: Bethel Shelters Service 11/7, Bourbon & BBQ 11/8, Adopt-a-Hwy Trash Pick-up 11/21. Christmas Party 12/21.
COT: Prayers & Praise for our teachers. We have great teachers supporting out kids. Don’t let the politics get in the way of recognizing the good work and support our kids have. Prayers for <@U035XDY7ABC> and the work that he and <@U04GQT8NQ4C> and their crew are doing up in the WNC mountains with CRI. Prayers for those not offered as we all have things going on in our lives.

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Core workout snuck up on us

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WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.

THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.

Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS

Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts

Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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