LR Clowncar beatdown

WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and stretching.
THE THANG: Mosey to bus loop where Slow Jams called curb 7’s. Starting with 1 curb dip, bearcrawl out to next curb for 6 incline merkins, crabwalk back. So on and so forth.
Cubbie was next up. He provided his insights on our group and where accountability plays its part. Mosey to pull up bars for partner station work. 1st station – 10 pull ups, 2nd station – 25 WW1 sit-ups, 3rd station – 25 leg lifts, 4th station – 25 v-ups, 5th station – 25 lbc, 6th station – 25 dragon flutters. Following the completion of all stations we then took a mosey to front entrance hill.
Skipper then took the helm. He zeroed in on a stoicism based message that aligned with accountability in your personal actions. We then proceeded with 5’s from light pole to light pole with lunges and jump squats. Final mosey to the band lot where Half Shell finished with a final message on how our accountability plays an important role in keeping him on track. He thanked us with 50 yard sprints and exercises that summarized the entire workout. 25 CDD’s, 25 Merkins, 25 BBS, 25 Superman’s, 25 Squats, 25 calf raises.
MARY: no time
ANNOUNCEMENTS: bethel men’s, stuff the bus, tortoise and hare, blood drive
COT: we all got an opportunity to share what was weighing on our hearts and minds. Because after all, we are men and whether we like it or not, we can’t fix everything on our own. Don’t be ashamed to be vulnerable and reach out for help!

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Bushwood

WARMUP: Wind Mill, Low slow squat, and Spider Merkins

THE THANG:
Warm- up Wind Mills, Low slow squats, Spider Merkins

Run .25
Wind Sprints
10 Man-Makers
Bear crawl and 3 Merkins
Tire flip 4 times and 5 Merkins
Tire flip 3 Burpees
Run two laps around Catawba Ridge High

MARY:

ANNOUNCEMENTS: Bethel Men’s shelter, Red Cross blood :drop_of_blood: drive, Trash pick- up
Turtle :turtle: and Hare

COT: Prayers and Praises

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BLIMPS, Rocks and Sprints

WARMUP:
SSH
IW
Peter Parkers
Parker Peters
others I can’t remember

THE THANG Pt 1:
3-Corner BLIMPS Accumulator
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Lunges at each corner
Round 3 – 1 burpee, 2 Lunges, 3 Imperial Walkers
Round 4 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins
Round 5 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 7 – 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 8 – 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 9 – 4 merkins, 5 plank jacks, 6 SSH
Round 10 – 5 plank jacks, 6 SSH
Round 11 – 6 SSH

Run to entrance (bottom of hill) and select a coupon:
Exercise (below), sprint to top of hill, plank until 6 comes in, hold 6 inches, jog back to rock, repeat:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

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Varsity In the Humid Gloom

WARMUP: SSH, Merks, Windmill, Walkers Cherry Pickers, and a mosey.
THE THANG: Crazy Eights w Bombjax and Merks, followed by a board of pain that offered up a lap around the playground and a Nur out and back. Board of pain between the laps and NUR offered up Burps-BigBoys-Merks-OH Claps-LBCs.
MARY: 3 mins of Mary – flutters, Hammers and a smidge of Rosie’s.
ANNOUNCEMENTS: blood :drop_of_blood: drive, Jaeger, Bethel Volunteers needed, adopt a highway volunteers needed, stuff the bus, and Christmas party coming soon.
COT: Yes – We all shared something on our hearts. Marriages, Health, Travel, Family.

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It’s a moderate without Bs

Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

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LOREDO

WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

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Dads & 2.0’s Cones & Dogsled Fun

WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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