Tag: Suplex

We need tribute

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WARMUP: quick mosey, SSH, and windmills
Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting
THE THANG:
in each of four corners exercises were laid out for rounds 1, 2, and 3
Corner 1: goblet squat, rack squat, lunge
Corner 2: curls, tricep extension, skull crusher
Corner 3: American hammer, window wiper, flutter press
Corner 4: chest press, merkin, half Turkish getup

In the middle is the plyometric box. 5lb dumbells, and a 60lb sandbag

Split up into two teams. Go to a corner. The team does the exercise for the round they are on while their tribute runs to the middle to do one of three exercises for 10 reps. All teams continue their reps until every tribute has returned to their teams.
Tributes may do box jumps (or https://www.youtube.com/watch?v=ehWXqlCElEc on the box), or deadlifts. Count is 10.
MARY: none
ANNOUNCEMENTS: Bethel Mens Shelter, 4th convergence, Barry
COT: circle of TRUST. Trust was requested, not a prayer chain, no trust was bestowed so the Q assumes everyone is in top form at home. End with a prayer according to the Q’s faith.

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Juggernaut June-week 4

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WARMUP: trot over to starting line of track, and a bit of the old stretchy stretch

THE THANG: the impossible Mile: 1/4 mile each of Burpee Broad jumps, walking-lunges, bear-crawl, mosey.

Target was 60 minutes, we went a little over.

MARY: not today, pal… Though we might take our girls out tomorrow

ANNOUNCEMENTS: no, because we both read our newsletters.

COT: held informally, conversations about 2.0s mostly

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Slowburn 6/20/25

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Warmup:
SSH
Baby Arm Circles
Mtn Climbers
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers

The Thang:
Mosey
Wall sits while each person lunge walks to the Grease Traps and back

Exercises – 10 reps each
1st MOT between each station – Bear Crawl, Crawl Bear, Crab Walk
2nd MOT – Lunge Walk
3rd MOT – Walk

Exercises:
– Burpees/Merkins
– Low Slow Squats
– Big Boys
– CDDs
– Step back Lunges
– Mtn Climbers
– Flutters
– American Hammers
– Plank Jacks

Mary
Around the Horn – Rosalitas, Golden Arches, Shakira’s, penguin taps, leg lifts

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Juggs June – Week 3

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WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins…. all IC

THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars… around & back more or less).
The catch… Carry a MINIMUM of 100 lbs. Extra coupons were available.
Upon finish, record time/stats… then Unstructured misery with Other coupons/Gear layed out ahead of time

MARY: Nope… this challenge was NOT for the fairer sex

ANNOUNCEMENTS: J-June next week at the Hive

COT: 30 min. Talk by COHIBA on virtue of Courage. Other talk/prayers/praises discussed

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Tic-Tac-Two was enough

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WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill

THE THANG:
1) music: Mama Said Knock You Out – FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs)
CPOP: “Mama said knock you out”  – do a Mike Tyson Pushup

2) Tic-Tac-BRICK

3) agility ladder
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 and turn

MARY: LBC‘s

ANNOUNCEMENTS: yes… Things were announced, also stuff, additionally, some items.

COT: held, caressed(?), and prayed for

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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Flag Handoff = Wings & Entertainment

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WARMUP: SSH, IW, ChPickers, Windmills

Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)

THE THANG:

Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3

Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…

R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

Thang-2:
Chumbaburpee – Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)

CPOP:, “I get knocked down, – do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back

MC Hammer – Can’t touch this Remix – 3:47
Dying Cockroaches until CPOP#1

CPOP #1: Can’t touch this —> heel taps until CPOP #2

CPOP #2: “stop, Hammer time” – Amer. hammers till CPOP #1 again

Proud Mary (3:07) CCR.  CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT

MARY: last 2 songs above

ANNOUNCEMENTS: H&C CSAUP, flag handoff

COT: held… Prayers lifted

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Juggernaut June-week three

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WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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