cop
with the MOT dudes runnin off, it was a warmarama w merkins, ssh, helos, lbcs, dojo dan x5min
thang
it was a build a beast of midlo proportions with ssh, squats, merkins, plank jacks, box cutter and a ww2s. With 8 min left we did burpees, dips and a merk ROF.
Number/namearama, anncmts, Double D took us out with a good word. Off to starbucks for a nice devotional and some good Godly chatter. Pleasure and privilege to lead
rolled up some men ready to hit it hard. Q snuck in a VQ under the radar and only had to entertain a few boot campers. Runners took off.
COP mosey to a parking lot tracer up and back, ssh, merkins, helos with no cadence and we were off to the door WO
THANG
number on the door dictated exercise. Went like this – burpees, merkins, squats, LBC, CDD, WW2, and so on. Picked up a FNG 1/2 way. We Finished in record time. Moved on to a dora with merkins, squats, lbc. Finished with a long mosey across the lot and back to the flag. The FNG (who is in his 70’s mind you) took off like lightening leaving PAX in the dust. Q knew immediately his name was to be Rabbit. Hermey attempted to catch the rabbit but looked like a turtle. Mary was performed per usual until time.
COT
Numberama, namearama, welcome to Rabbit, announmt, prayer request, big Herm took us out.
Deuces.
COP
rolled up along with a few boot campers and a lone runner. Warmarama with ssh, merkin, helos, lbc, 5 min of dojo dan training, some good mumble chatter
THANG
door WO with burpees, merkins, squats, ww2, freddie merk, lunges, box cutters, and so on
ring of fire, 7 min of mary, stretching
COT
number/namarama, announcemnts, prayer requests, and DDraper brought us out. Appreciate yall allowing me the pleasure to lead gentlemen.
COP
rolled up sore and ready to see strong numbers only to find out most are MOT. welcomed Ohio rep Fence Post and 4 of us mosey on. Typical warmarama with ssh, merkins, helo’s, assortment of mary, a mosey to the curb and some Dojo Dan
THANG
dora w merkins, squat, lbc
parking lot tracer assortment of mosey, bernie, sprints, Dq’s, merkins, squats, etc
ended w dips on the benches, incline merkins ans ww2’s
COT
number/namarama, OC took us out
thanks men for entertaining. RESPECT RESPECT for Fence post. He is 73 and still posting.
cop
rolled up w dumar to find 1 runner and 1 boot camper. After a short discussion about the Ruckers, taking a major beat down last weekend and the numbers being low we were off
ash, lbc , Merkin, stretches, dojo Dan working on form and agility
thang
we made our way around the school with the door numbers work out, changing each exercise after every five doors and moving from upper body to core two legs on the change ups. We then did a triple check with squats LBC’s and a timer.
cot
we wrapped it up quickly, as singer had to be fast out. YHC took us out and away.
Prayers for the Ruckers to make a quick recovery. Mad props to the hardness You guys showed
rolled up to a thick group of men ready with the kettle bells. There was concern about the size of mcGruff’s kb. There was talk of riot gear and daydreaming about it. Class three says it’s not as fun as it looks. there was a good mood, some classic vinyl on the speaker and we got pumped.
COP
mosey, ssh, merkin, helo’s, cherry picker, stretching
kettle bell THANG
circuit exercises
1 – 10 /15/20 run between
kb swings, halos, curls, ww2, presses lying down
2. 10/15/20 run between
deadlift, lawnmower, press overhead, single leg deadlift,
3. 10/15/20
skull crusher, lunge, helo, dolly holding kb up
4. 6/12/20
kb plank drag, clean and press
stretching
COT
number/name-arama, announce, prayer req, YHC took us out
pleasure and honor leading the men today
cop
warmup w ssh, merkin, litas, Dollie’s, dojo Dan with shuto, front stance and front kicks, ridgehan
Thang
Quarter pounder -25 Merck, 50 squat, 75 mountain 100 ssh
4 corner track 10ww2, 20merk, 30 squat, 40ssh
Boxing cockroaches-25 singlecount
Booya merk-10
Build a beast 1/2
Squat
Lbc
Plank jack
merkin ROF
cot
name/numberama, announce, green bow brought us out
cop
warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters.
thang
5 exercises in each Circuit
16 reps each exercise
Round 1
Kb swings
halos
curls for girls
Ww2
presses lying down
Wait 30”
Round 2
deadlift
lawnmower
goblet march
Press overhead
Single leg deadlift
30”
Round 3
Offset (one hand out) squat
Skull crusher
Goblet lunge
Lateral raise
Dolly while holding kb in air
Round 4
Farmer carry (march)
Kb plank drag
RosLita while holding kb in air
Thruster – squat and thrust up
Wind mill
30 sec
Back to round 1 rinse and repeat until time
cot
number and name Arama, announcements, and YHC took us out.
Appreciate the opportunity to lead gentleman
cop
ssh, merkins, lbc, dolly, rosalita, helo’s, cherry picker, mosey
THANG
Dan’s dojo with front kick, side kick, jab
4 corner prost style w merkins, lbc, monkey humper, ssh
Dora w WW2, dry docks, squats
merk ring of fire
name/numberama, announcements, OC took us out
pleasure to lead gents
welcome back to harry carey from south carolina
cop
typical warm up ex including ssh, lbc, dolly, rosalita, apd, mosey to doors
THANG
doors – every 5 doors new ex, number on door indicates number of said ex
started with burpees, merkins, and many others
finished doors and dora w merkins, lbc, squat
dips on bench/curbs, abs ex, merkin ring of fire
number/name-arama, announcements, futon brought us out.
Good job gentlemen. honor to lead