Tag: Stewardess

A Scary Good Morning on the Rock

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WARMUP: yes, we moved and stretched and sprinted and skipped making full use of the parking lot/basketball courts
THE THANG:
Pax did four laps of Runde with a set of burpees prior to each lap (20, 15, 10, 5), followed by some core work while the Six finished up.

Handoff to Jekyll

Mosey to right field fence of baseball field and grab a partner
Partner 1 People's Chair
Partner 2 bearcrawl to 2B then run to outfield fence and back to start, then flapjack (3 total rounds)

Mosey to other field and line up along light pole for a series of sprints out and back across the field

Mosey to centerfield and circle up for story time told by Mr Jack Webb

Wrap up with some Mary, interspersed with Burpees of various flavors

ANNOUNCEMENTS: 4Bs, Bethel, Trash pickup
COT: yes!!!

A lively bunch this morning, topped off by the presence of Jiffy! Lots of chatter and laughs when we weren't sucking wind from running laps, burpees or sprints.

Thanks for the invite Masterpiece and for the partnership Jekyll. And thanks to all the pax for pushing hard. Honored to lead and to seize the privilege to post in The Fort.

#KeepPosting

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Coupons rock

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WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons

  1. Over head -100
  2. Sqad -100
  3. Bent over -100
  4. Around the world -100
  5. Skull crush -100
  6. Crawl to side and other partners burpees – 100

ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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Dawn Patrol

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WARMUP: normal, all in cadence and 15 reps
THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add alternating lunges, add cds, add flutters, add jump squats
MARY:
ANNOUNCEMENTS: bethel men’s shelter, Saturday service project
COT:

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