Category: Uncategorized

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theaerie BERT WOD

Date: 2024-03-29
AO: theaerie
Q: Rocketman
PAX: Chasqui, TYLER J LANGEL – F3 Mayday
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Michael Phelps, Overhead Claps.

THE THANG:

Bert Hero WOD.
https://wodwell.com/wod/bert/

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

20 Burpees
200-m Run
30 Knee Push-Ups
200-m Run
40 Walking Lunges
200-m Run
50 Air Squats
200-m Run
40 Walking Lunges
200-m Run
30 knee Push-Ups
200-m Run
20 Burpees

MARY:

Ring of fire with various Pax-chosen exercises.

ANNOUNCEMENTS: Murph prep coming up!

COT:

“The soul of the sluggard craves and gets nothing,
But the soul of the diligent is made fat.”Proverbs 13: 4

This proverb has held up throughout the millennia. Small steps taken regularly will get us farther than big steps taken all at once. Where are you trying to go today?

Tags: theaerie, Chasqui, TYLER J LANGEL – F3 Mayday

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sparta Good Friday Stations

Date: 2024-03-29
AO: sparta
Q: Monk
PAX: Dunder, Megatron, Hightower, Flapjack, Gadget, Peanuts, NOAA, Hoolihan, Derecho FNGs: None
COUNT: 10

WARMUP: Cotton pickers, imperial, walkers, arm circles, down dog, worlds greatest stretch, cobra Kai THE THANG:
The stations of the cross meditations and exercises:
https://docs.google.com/document/d/1zW1QajXdRDx0PHMnTWrN_k-Q0nG90jE6A48NhdqYQtc/edit?usp=sharing MARY: No time
ANNOUNCEMENTS:
COT: in the linked file

Tags: sparta, Dunder, Megatron, Hightower, Flapjack, Gadget, Peanuts, NOAA, Hoolihan, Derecho

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freestate Bear Crawl with a Ball

Date: 2024-03-28
AO: freestate
Q: Deagle
PAX: Wildcat, Mark Michael, CashOnly, Cannoli, Bachelor, Brony FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Swingbillies X15 IC
– The Chinook x 20 IC each side
– Air pushes X20 IC
– Michael Phelps x 15 IC
– Imperial Walkers x 20 IC
– 2 moseys around the blacktop, karaoke on the sides
– Frankenstein x 15 each direction
– Monkey Humpers x15 IC
– Hairy Rockets X15 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
Two rounds where one bear crawls with basketball and attempts 3 shots. Missed = burpee, scored = pax does burpee. PAX exercises are randomly picked poker cards.

Between rounds – PAX in a circle and tries to pass the ball without dropping it, 35 times (can’t pass the one near you, can’t pass back to the one passed to you, pass while jumping). Every drop – PAX burpees.

MARY:
– Reverse Crunches
– Leg Lift Rosalita
– American Hammer
– Pickle Pointer
– Protractor
– Flutters

ANNOUNCEMENTS:
Next Wednesday, Wildcat and his wife will share their experience when volunteered in Israel recently, in Shepherd’s church. Stay tuned for more details.

COT:

Tags: freestate, Wildcat, Mark Michael, CashOnly, Cannoli, Bachelor, Brony

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thehighlands Easter Circuits🐰🐰🐰🐰

Date: 2024-03-28
AO: thehighlands
Q: Hard Knox , Tibs
PAX: Hobbyhorse, Toolbox, Spud, Hard Knox, Tibs, Strange Brew FNGs: None
COUNT: 6

WARMUP: SSH, overhead press, imperial, walkers, etc.
THE THANG: 4 circuits – rotating leadership. 30 seconds x 3 sets. Creative travel to 4 corners of field. Circuits include – 1. Burpee bicycles, high knees, rest 2. Jump, squats, Merkins, mountain climbers, rest. 3. Al Gore, dips, LBC, rest. 4. Jumping lunges, plank, American hammer, rest.

MARY: bicycles, lbc, flutter, toolbox flutter

ANNOUNCEMENTS: Great v-q by tibs!

COT: It’s Easter week. Don’t be fickle. Be consistent and faithful to what matters. God will forgive us. Jesus died for us. :heart: :muscle: :raised_hands:

Tags: thehighlands, Hobbyhorse, Toolbox, Spud, Hard Knox, Tibs, Strange Brew