Tag: Tesh

Attacking all angles

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WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill

MARY: ab lab for a few minutes led my Tesh

ANNOUNCEMENTS: newsletter

COT: yes

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4 corners, 3 times = 12 corners

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Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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Duda Right Thing

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WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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The Artie and the Collin

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WARMUP: SSH, MORROCAN NIGHTCLUBS, WINDMILLS AND IMPERIAL WALKERS
THE THANG: ARTIE
5 ROUNDS
10 PULLUPS
15 MERKINS
20 SQUATS
10 PULLUPS
10 THRUSTERS W/CINDY
RUN DOWN THE HILL

COLLIN
6 ROUNDS
CINDY CARRY 200M
24 OVERHEAD PRESS
24 MAN GRIP CURLS
24 HIGH PULLS

MARY: FLUTTERS
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: PRAYERS AND PRAISES

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Kettle Bell Dora pain

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WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

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Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Traveling Suitcase

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WARMUP: yes, we did some

THE THANG: travel the big parking lot suitcase carry stoping at the corners

Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8

MARY: yea, core work is helpful

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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The Hammer route w/traffic pain.

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WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons

MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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