We did all of them.
Jwow
WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.
WARMUP: Counting Practice
THE THANG: 11s
MARY: Kettlebell Hill
ANNOUNCEMENTS: Check Slack
COT: Thankful for health, family, children, anniversaries.
WARMUP:
THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left
We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT
MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held
WARMUP:
Warmup
Dynamic Prep:
Kettlebell Activation:
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.
WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls
THE THANG:
Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins.
Loop of Pain Stations. Do exercises at station, bear crawl with Bell to next station. Run the loop and back to where you left off. Do exercises at that station, bear crawl to next one, etc..
8 Stations:
30 Swings
30 Curls
30 Tricep Press
10 Manmakers (crowd fave!)
24 Bell Merkins (8R, 8L, 8 with both hands on bell-crowd fave!)
24 Pull Throughs
24 Thrusters
30 Am. Hammers
Finished at COT with half minute of AYG Uhauls. (Miss you bro)
MARY:
ANNOUNCEMENTS: KB Convergence in Matthews. Trash Pickup. Cannoli Run.
COT: Live Third.
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.
11s:
Front rack squat & upright row
10 min 100 snatch test with a partner. Alternate as needed
DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees
MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes
WARMUP: Started with stretching and Intro. They rocked over to the parking area for the warm up. 15 MNC, produce pickers, Wind Mill, plank, merkins, updig and down dog. Then rucked over to the rear parking lot.
THE THANG: 4 corners, 4 rounds.
Round 1 – 10 goblet squats then farmer carry right arm to do American Hammers with ruck then overhead carry to curls the farmers carry left arm to finish with flutters with ruck.
Round 2- 15 repeat exercises.
Round 3 – 20 repeat exercises
Round 4 – 25 repeat exercises.
MARY: none
ANNOUNCEMENTS: Bethals men and newsletter.
COT: Prayers for school, teachers, marriage and health.