WARMUP:
THE THANG: DORA VQd by Tap Out
100 Burpees
400 Flutters
300 Squats
200 Merkins
100 Big Boys
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: quick warmup
THE THANG:
Mosey to other parking lot
3 laps- 10 or 20 reps depending on if it’s single or double-handed
First lap-Overhead carry
1st corner- Cleans
2nd – Skull crushers
3rd- Squat thrusters
4th- Halos (both directions)
2nd lap-MOT- Farmer carry
1st- Bent over rows
2nd- Curls
3rd – Tricep extensions
4th- Swings
3rd lap- MOT- Bear Crawl Drags
1st – pull throughs
2nd -Flutter press
3rd -Overhead press
4th- ran out of time
MARY: no time
ANNOUNCEMENTS: bethel, lots of Saturday events
COT:
Yes
WARMUP:
Side straddle hop
Imperial walker
Mountain climber
Imperial Walker
Merkin
Downward dog
Honeymooner
THE THANG:
Dora
300 Squats
200 Dry Docks
100 Lunges
50 Burpees
Mosey to Farm Haus Hill
Bear crawl up hill
MARY:
Done
ANNOUNCEMENTS:
Trash pickup
Bethel Men’s Shelter
Rock Hill Anniversary
Jaeger
Cannoli Run
Help in Rock Hill
COT:
Family health issues
Men’s Health
WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly
WARMUP: N/A
THE THANG: Straight up the middle of Massey
MARY: N/A
ANNOUNCEMENTS: Where are all the spoons going?!
COT: Prayers for the kids proving us wrong, teachers as they finish out the year
WARMUP: SSH, Windmills, Cherry pickers, merkins
THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s
MARY: no time
ANNOUNCEMENTS: HIM Camp, read your newsletter
COT: Prayers for all things mentioned and unspoken
Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.
Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.
Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.
Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.
Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.
Short Mary round
COT
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Mosey to A: 11s with Merkins & Big Boys; Mosey to B: Wall Sit while each PAX runs a lap including 3 Burpees; Mosey to C: Partner for a Mosey/Squat/Al Gore DORA; Mosey to COT
MARY: A few to add reps
ANNOUNCEMENTS: Several
COT: Life shared, prayers lifted
WARMUP: yea, we did that
THE THANG: test run for QvQ on Wednesday
15 manmakers
Flip 12 sandbags
Bear crawl back
Modified a little to try to space guys out
Interspersed
4 Rows
3 Cleans
2 Snatches
1 Thruster
MARY: lunge hold with halo
ANNOUNCEMENTS: QvQ on Wednesday
Don’t look at the sun during the eclipse
COT: was held