Tag: Time Machine

Good Cop ,Bad Cop

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WARMUP: Morrocan Nightclubs, Imperial Walkers, Windmills and Low Slow Squats
THE THANG: We did 5 rounds of :
5 SQUATS
10 LUNGES
15 MERKINS W/PLANKJACKS
20 BIG BOYS
25 SHOULDER TAPS
30 AMERICAN HAMMERS
35 MTN CLIMBERS
40 SSH
All exercises completed is a round and after each round we ran the busloop in front of Springfield Middle School.

MARY: None
ANNOUNCEMENTS: Bethel shelter and read your newsletter
COT: Prayers and praises

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Seal Humpers and More?

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WARMUP: Imperial Walkers, Hillbilly Walkers, Windmills, Toy Soldier, Karaoke, Shuffle, Down Dog and Honeymooner
THE THANG: Jack Webb Theme w/iterations in each set and a short mosey in between. Dry People, Peter Parker Mercury, Seal Humpers, Calf Merkins, Low Slow LBCs and Overhead Rosalitas.
MARY: Included an appearance by J-Lo and some more broga including the Reverse Pigeon.
ANNOUNCEMENTS:
COT:

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Dora of Death

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WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

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VuvuzHILLa

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Ran from COT to the corner of Dudley and Neillie’s Way. Did the Nellie’s Way hill run around the Dobbys Bridge school parking lot and back 4 times

COT
Prayers for kids
Prayed for jobs

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Substi-Q Ladder-O-Pain

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*WARMUP:*  SSH, Cherry Picker, Mosey
*THE THANG:* Ladder-O-Pain
#1, RUN, #1 & #2, RUN, etc…
1. Burpee x 1
2. Big Boy x 3
3. Shoulder Tap x 6
4. Flutter Kick x 10
5. Merkin x 15
6. Freddie Mercury x 21
7. Carolina Dry Dock x 28
8. LBC x 36
9. Overhead Clap x 45
10. Squat x 55
11. Baby Arm Circle x 66
12. Monkey Humper x 78
13. Moroccan Night Club x 91
14. Calf Raise x 105
15. Overhead Press x 120

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Ringer won’t write the BB

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Ringer was the Q but he is Slackless. Don’t know all of the weinke but went to the big parking lot. One end was KB exercises. Did 10 reps of the first, run to the other end of lot do
10 Merkins
20 squats
30LBC
run back to start, do 1st and 2nd exercise continue adding KB exercise each round.

KB exercises
Swings
Goblet squats
Lawnmowers
Curls
Triceps
Lunges
Cling and press

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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Saint Patrick’s Fay Beatdown

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Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
2 minutes each station timed with 1 minute in between.

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not

Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence

Mosey to COT

Mary

COT
Health
Brotherhood
Job Market

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