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)
WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang
THE THANG:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes
Alt. Sit through and turn
MARY: sent through to crab press (body weight), PAX ab lab
30 min convo about Catharsis and personal inventory of sin done by us, to us, and around us.
ANNOUNCEMENTS: Bethel, stuff the Bus, read your newsletter
COT: accomplished within the second 30 minutes!
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Rifle Carry Above Head w/ KB
3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps
4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees
MARY: Didn't show. It was too smokey for her
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.
WARMUP:
THE THANG:
Station 1
Thrusters
Situp with Overhead Press
Side Straddle Hop
Overhead Press
Tricep Curls
Jog to next station
Question:
o Good experience from this week?
Station 2
Wide Arm Merkins
Heels to Heaven
Side Straddle Hop
Mountain Climbers
Shoulder Taps
Lunge walk to next station
Question:
o How can you help your M this weekend?
Station 3
Squats
Lunges
Side Straddle Hop
LBC
Flutter Kicks
Jog to next station
Question:
o Improvement you want to make before the end of the year?
Station 4
Jump Squats
Side Lunges
Side Straddle Hop
Big Boy Situps
Flutter Kicks
Jog to next station
Question:
Favorite TV show / Movie?
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Q was late so FloatBridge ran warmup
THE THANG: Lightpoles
10 swings
10 curls
10 triceps
10 squats
Out and back
Airborne hip flexors
MARY:
ANNOUNCEMENTS:
COT:
WARM UP:
SIDE STRADDLE HOP = 15
IMPERIAL WALKER = 15
MOROCCAN NIGHT CLUB = 15
CHERRY PICKER = 15
LOW SLOW SQUAT = 15
DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD:
NUMBER OF REPS = NUMBER ON EACH CARD / 2 – 10 / JACK = 11 / QUEEN = 12 / KING = 13
4 ACES = 20 ABB REPS / PER PART
2 JOKERS = 3 BURPEES / HIDDEN SOMEWHERE IN THE DECK
1ST SET OF CARDS
SPADES = SQUATS
CLUBS = SPEED SKATERS
HEARTS = SIDE STRADDLE HOPS
DIAMONDS = MERKINS
ACE = 20 LBCS
2ND SET OF CARDS
SPADES = SIDE LUNGES
CLUBS = MONKEY HUMPERS
HEARTS = MOUNTAIN CLIMBERS
DIAMONDS = MIKE TYSON'S
ACE = 20 BIG BOY SIT-UPS
3RD SET OF CARDS
SPADES = TOY SOLDIERS
CLUBS = HILLBILLY WALKERS
HEARTS = BUTT KICKERS
DIAMONDS = CAROLINA DRY DOCKS
ACE = 20 FLUTTER KICKS
4TH SET OF CARDS
SPADES = LUNGES
CLUBS = CURB DIPS
HEARTS = HIGH KNEES
DIAMONDS = SHOULDER TAPS
ACE = 20 AMERICAN HAMMERS
SET UP IN 2 GROUPS
1 GROUP HOLDS A PLANK
2ND GROUP RUNS TO 100 AND BACK
F3 Discussion Topic: Good and bad Habits
1. The One Good Habit That Changed Everything for You
What single habit (routine, exercise, reading, etc.) has had the biggest positive impact on your life?
2. The Bad Habit You’re Most Proud of Breaking (or Still Fighting)
Share a habit you’ve overcome or are actively working to eliminate. What’s working or not working.
3. What is a lesson learned from breaking a bad habit.
4. What is a habit that will help you give back.
Building the habit of helping others vs. being too self-focused.