Warm up
Up the ladder then down the ladder with 10 reps to 1 reps then 1 reps to 10 reps while running up and down parking lot at Satan’s hill. Reps consisted of mercans, squats, WW3’s and squat thrusters all with cindys and rocks.
individual run up satan’s hill while other members pick strength exercise with Cindys’
Ended with COT
Warm up run and circle exercise
11’s block burpees and squats in parking lot
14 different weighted exercises, runner with weighed vest would run to top of Satan’s hill as the timer to switch exercises
COT , pictures, snow angels and coffee thanks to Snuff and Heist
warm up
Horseshoe in parking lot with 27 rep exercise and then 9 rep exercise due to final score of “The Game”. Tribute to Nancy Lopez who was not feeling well. Did four quarters of this.
Mailbox firecrackers
Triple check
COT
Warm-up
Ultimate football: every turnover was one burpee for the team that committed the turnover, 5 burpees for team scored on
Team 1: Boberry, Rudy, Cookie, TSG, Nancy Lopez, Blacktop, Switch, Wildcat
Team 2: Woodsman, Tzatziki, Bru, Fandango, Crabgrass, Matlock, Mcgruff
Team 3: Doozie (ran around track during game)
Score 7-6, bad guys won
Points for boyz of summer: 1 point to Matlock and Rudy for best catches, 1 point to Boberry for MVP (had a hat trick)
Ecclesiastes 4:9-12: “Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other up. But woe to the one who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though a single person can be defeated, two can stand their ground, and a threefold cord is not easily broken.”
Warm up with a run and stretching
11’s with KB thrusters and mericans
Indigenous walk with KB over head and last guy in line does 10 KB’s and runs to the front
triple check with KB goblet squats and KB flutter kicks
circled up with various KB exercises while one man did farmers carry
COT
Warm up
Tabata: one minute on and 30 seconds off. Total of 4 sets consisting of a minute of KB swings, KB Goblet squats, Burpees and World War 3’s with KBs
Triple check: Farmer’s carry w/ KB while other two do KB curls and skull crushers
Ended with one minute isometric holds of various exercises and more burpess
Closed with Circle of trust
Warm up
100 burpees: Run across parking lot to do 10 burpees and repeat all the way to 100 burpees
triple check ALL the way up Satan’s hill with ab exercises
Ended with circle of trust/prayer
Warm up
Ran with Cindy around neighborhood doing different exercises that included upper body, lower body and core.
Finished with triple check with kettlebells and 45 lbs plates
Ended with circle of trust
Warm up
Warmarama
Horseshoe 37’s: 37 merkins, 37 air squats, 37 LBCs then run the horseshoe and decrease by 4, 33 merkins, 33 air squats, 33 LBCs then run the horseshoe, etc until down to 0
Kettlebell/burpee challenge: split up into 4 team, pick up 45-65lbs weight and run it down length of parking lot and do 15 burpees and run it down to following teammate. PAX doing random exercises as they wait for guy performing the kettlebell/burpee challenge
Ended with 5 Navy seal burpees and COT.
Great show out today boys, I appreciate it, love you men! Romans 5: 3-5