WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs
THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2
Stage 2: Bear Crawl 20 yards, walking lunge 20 yards, 10 LBC’s….repeat above_Mozy to Stage 3
Stage 3: Reverse Bear Crawl 20 yards, Reverse Walking Lunges 20 yards, Plank Hold for 30 seconds_Mozy to stage 4
Stage 4: Partner Up_ 3 rounds_ While partner runs other partner does mountain climbers, Round 2 Squats. Round 3: Ab exercise of individual choosing…Mozy to Stage 5
Stage 5: 50 Dips, 50 Step Ups, 25 Heels to Heaven_Mozy back to COT
MARY:
ANNOUNCEMENTS: BRR next weekend…read the newsletter…end of month gathering
COT: prayer requests and prayer to close out
WARMUP: yes
THE THANG: five rounds of pain
MARY: some
ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier
COT:
WARMUP: 11s of Flying Squirrels and Cindy Sniffers (upright row)
THE THANG: Merkins to failure, trip, BBS to failure, trip, Goblet Squats to failure, trip, farmers walk to failure.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet
THE THANG:
8/25 snake pit
The gauntlet :
Board of pain while waiting for gauntlet:
(Most didn’t get too far… But if we had a higher headcount, this would’ve been critical)
100 SSH
90 American ham
80 KB swing
70BW squat
60 LBC
50 KB snatch (25 each)
40 CDD
30 Freddie Mercury (2X count)
20 wide or diamond Merkin
15. Hello ladies.
10 Lieutenant Dan
5 Burpee‘s
MARY: partner up, foot to foot
ANNOUNCEMENTS: Rock region, Civitas, Bethel, other newsletter type stuff
COT: prayers for patience in dealing with family, grief/loss, and communication in marriages, etc.
WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb
While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees
With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.
MARY: a bit
ANNOUNCEMENTS:
COT:
We had 3 this morning at The Pit of Snakes for some bell hill work.
Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters
Run up the hill by the HS entrance. We did 5 rounds.
Over to the lot near COT for murder bunnies and lunges with exercises.
Back to COT.
Jwow
Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder
The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges
2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.
Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.
Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.
Some work outside the new gym, it's shiny over there.
MARY: Yea, a little
Musical warmup:
The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:
At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series
every other TREE
Playground Dora
Mosey to Amphitheater
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan
Mary:
Broga & Pax-called AB lab to finish
ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters
COT: honored and obeyed (5th core principal)