WARMUP:
THE THANG:
We ran and some stretched when they got back. 3-4ish miles done by all.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.
Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat
Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:
We had 11 PAX and 6 fly by runners this morning at The Hive.
COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20
Disclaimer, move to start point.
WEINKE
Use parking rows as pain stations
10 Reps Each Stop
Method of Travel between Stations
Lunge walk to each row
Stop 1
Halos
Kid Launch
Stop 2
One Legged RDL both sides
Stop 3
Tricep Extensions
Curls
Stop 4
Goblet Squats
Cossack Squats
Stop 5
KB Swings
OH Press
Stop 6
Burpee Snatch
Stop 7
Lawn Mowers Both Sides
KB OH Carry back to start, rinse and repeat.
In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?
Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11
We completed two rounds
Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out
Solid COT. Prayers for a few PAX mentioned by name.
Thanks, Happy Hour, for the opportunity to Q at The Hive!
Punch List out.
Handoff to Rosie!
We toured the land holding and did a plethora of exercises. If I told you the full details your head might explode. :shocked_face_with_exploding_head: You’re welcome.
WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.
Disclaimer Reviewed, Second and Approved
WARMUP:
Mosey to the Ticket Stand
In sets of 10 & 12 Reps
Moroccan Night Clubs
Cherry Pickers
Wind Mills
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Sets of 12 Movements for a total of 780 Reps
1 Set = 30 Reps
2 Set = 20 Reps
3 Set = 10 Reps
4 Set = 5 Reps
1 Lap around the lot between each set for a total of 3 Laps
Set = 12 Movements
Merkins
Squats
Calf raises
LBCs
Mountain Climbers
Shoulder Taps
Box Cutters
Over head claps
Bomb Jacks
Flutter Kicks
American Hammers
Carolina Dry Docks
MARY: She was never found!
ANNOUNCEMENTS: The Rooster :rooster:, The Jaegger :deer:, Hive and Alcatraz Convergence , Dam2Dam
COT: Always stays in COT.
WARMUP: we came in hot
THE THANG: Ran deep into a neighborhood, Luckily everyone knew where they were
MARY:
ANNOUNCEMENTS: Newsletter
COT: Look out for your brothers.
WARMUP:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer
– Plank (remain in plank, then put right arm then left arm in air)
SOUNDTRACK: See Amazon playlist: “Post Super Bowl American Jackal” This playlist had various songs relating to Philadelphia, Eagles, as well as just general winning.
THE THANG:
Part 1:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2:
Complete the first exercise on the active list. Then do the first static hold exercise. Run lap with a 10 pace bear crawl to start. Repeat with the second exercises on each list. When you hit the end of each list, repeat.
Active List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 LBC
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Flutters
20 Bench Dips
20 Lunges
Static Hold Exercises:
30 Second Plank
30 Second Hold Squat
30 Second Forearm Plank
30 Second Bench Dip Hold
MARY: n/a
ANNOUNCEMENTS: Various.
COT: Commission to go out and be leaders this week.
Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT