WARMUP:
THE THANG: Dora: 100 swings, 200 curls, 300 something (this is what happens when I don’t write a weinke and write backblast a week last). Another Dora 100 bent over rows, 200 squats, 300 LBC. Then speed drill of 20 skullcrushers, 20 hammers, 20 side abs.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, low slow squats, Moroccan night clubs, low slow merkins
THE THANG: 7 rounds of 7 reps of each of the following 7 exercises:
Right arm curl
Left arm curl
Overhead Tricep extension two hands
Overhead press two hands
Gobble squat
Swings two hands
High pulls two hands
Run up hill to Munn Rd after each cicle (7 times)
Definitely not a stationary kettlebell workout.
MARY: Ab lab
ANNOUNCEMENTS: jaeger
COT: stays at COT
Nice and warm for a Colosseum WO and a Flag Handoff.
With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.
100 SSH (IC)
15 Merkins (IC)
So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.
5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)
As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.
As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.
Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.
All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)
Always honored for the lead and for the opportunity.
Thank you!
WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .
March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan. All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups. One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back. (1 mile each direction)
We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.
Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.
US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!
WARMUP: 25 SSH, 15 Moroccan Nightclub, 20 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog, mosey to side of school loop
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/toy soldiers
7. Squats/lunge walks
8. Calf raises/ mosey back to cot
MARY: box cutters, American hammers, sitting flutters
ANNOUNCEMENTS: bethel men’s serve on Thursday, jaeger, rooster
COT: prayers for surgery and speedy recovery for sawdust, prayers for marriages and family
WARMUP: Bank parking lot – windmills, imperial and hillbilly walkers, 5 burpees, low slow squats with Moroccan night clubs while holding the squat, side straddle hops
THE THANG: 4 stations – 4 lessons
Station 1 – Partner Dora – 50 hello dollys and 100 4-count flutters
Lesson 1 – Associate only with those who improve you.
Station 2 – 7’s on the hill of WEP parking lot – H/R merkins at the bottom, squats at the top
Lesson 2 – Value your time more than your possessions.
Station 3 – The wall parking lot – 4 corners nurring or side shuffling between stations.
10 merkins, 20 LBCs, 10 diamonds, 20 box cutters – repeated the loop twice, b it bclock expired on the second loop.
Lesson 3 – we suffer more in imagination than reality
Station 4 – Parking Lot on the top of the hill across from COT. Fitting that a train whistle blew when we started this one.
7 minutes of burpees with breaks in between
13 – minute 1
12 – minute 2
11 – minute 3
10 – minute 4
9 – minute 5
8 – minute 6
7 – minute 7
Lesson 4 – The greatest remedy for anger is delay.
Mosey down the hill to COT.
MARY: no time – too busy finishing burpees
ANNOUNCEMENTS: took place
COT: Core principle #5 was executed
Thanks for the call out, Kermit.
Gratefully,
👁
WARMUP: SSH, Arm Circles, Low Slow squats, Merkins, NightClubs
THE THANG: Kettlebell switch- 12 guys picked a parking spot : 3 exercises in each spot : Move to next spot when completed and complete flutters while last pax Completed Toy soldiers on his way to the vacated spot at the end of the line. 10 reps each exercised : Round 1 – swings, squat jumps and Mike Tyson:
Round 2 : Curls, BombJax, and Dips.
We used the parking block for dips and Mike Tyson.
Head back for COT @ 5:57am.
MARY: none – out of time.
ANNOUNCEMENTS: Bethel Mens shelter, Newsletter, CSAUP, and Service opportunities.
COT: Prayers
2 rounds (3 laps each round) of 4 corners around the soccer field (~1/3 mile)
1st Rd: 20yd Bear Crawl, Squats, Merkins, Flutters
2nd Rd: 20yd Burpee Broad Jumps, Bob Hurleys, Carolina Dry Dox, American Hammers
2+ miles, some exercises, and fun had by all.
Warmup stuff
2x20min AMRAPs (keep warm heartrate reset in between)
Rd 1: 10 pullups, 20 merkins, 30 squats
Rd 2: 10 toes2bar/knees2chest, 20 balls2wall/plank shoulder taps, 30 Apollo Ono’s
Round 1 was the volume exercise, round 2 used the same muscles with more emphasis on core and balance/coordination
I wasn’t making it up as I went, Bandcamp…