Bus Lane Beatdown

WARMUP: SSH, Cherry Picker, Mosey to Bus driveway
THE THANG: using light poles as markers, 10 merkins, run to next pole, 10 big boys, repeat 4 times. 10 squats, run to next pole, 10 flutter kicks, repeat 4 times. Various exercises, runs, planks, etc. until back to COT.
MARY: hip flex
ANNOUNCEMENTS: Newsletter
COT: Ball-o-man

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It really did happen

SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.

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You Can Do Anything For One Minute

WARMUP:
15 – SSH
10 – Moroccan Night Club
10 – Windmill
15 – Cherry Pickers
10 – Merkins

Broga with 5 Shoulder Taps, 5 Plank Jack’s

THE THANG:
(1) You Can Do Anything For One Minute
60 seconds work, 15 seconds rest
Slow mosey around the track after each round.

Round 1:
• 60 seconds of jumping jacks
• 60 seconds of bodyweight squats
• 60 seconds of push-ups (beginner modification:
kneeling push-ups)
• 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
• 60 seconds plank

Round 2:
• 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
• 60 seconds of alternating forward lunges
• 60 seconds of mountain climbers
• 60 seconds of V-ups
• 60 seconds alternating side lunges

Round 3:
• 60 seconds bird dog
• 60 seconds jump squats
• 60 seconds right side plank
• 60 seconds left side plank
• 60 seconds squat hold

(2) Wall sits with bear crawl cycle

(3) 3 Merkin Indian Run
MARY:
ABC’S of Abs
ANNOUNCEMENTS:
Murphy Opportunities
Bethel Men’s Shelter Nights
Summer of CSAUP’s
HIM Camp
Shovel Flag Handoff – Seabiscuit
COT:
Show To Know.

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Monkey in the middle

WARMUP: ssh, windmills, pickers
THE THANG:

One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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Death by overtime

WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.

ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father

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8 for “The Seven”

WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

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Plates of Pain

WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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Christmas Comes Early

THE THANG:

So I brought out the Twelve Days of Christmas a bit early. It was a crowd pleaser. Went a little something like this.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

COT: Great to work out with Tomb Raider and Bread Fruit for the first time and always great to see and his canine companions. Thanks for posting. The Thrill is gone.

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Anybody got a shakeweight?

WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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