L’Oven It

The Individual Medley – motioning Butterfly, Backstroke, Breaststroke and Freestyle…reps to 8. Imperial Walkers x10 Daisy pickers 10 Old man stretch 10 secs each side Short Mosey Cheech & Chong Squats to 5 COT: Thinking a lot about my M and the stress she’s under. Her mother living with us. Her job has been very

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Dark in the 50s. dry. We went for speed and endurance today. We clocked in at a 16 Minute 5 second pace and covered over 3 miles. We burned over 371 active calories today according to Apple watch. It is a great day my friends. COT: Mathew 7: ask and it shall be given, seek

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Apes, Crabs and Bears

Today we indulged in some exercises we learned from our host brothers at the Zoo Crew convergence last weekend! Conditions: Perfect- cool, dry, hovering around 60 degrees. Warm Ups: – Old man stretch – Sidestraddle Hops – Abe Vigodas – Seal claps – Hillbilly walkers – Rossys – Daisy Pickers – Don Quixotes Thang One:

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The 600

Dryland Standing Individual Medley Stretch-In cadence to 10 each-Butterfly, Backstroke, Breaststroke, and Freestyle Imperial hillbilly Walkers Daisy pickers Hillbilly Rockette Kicks Mosey around block Pair up One person completes a 25 yard bear crawl then run while the other works to complete the reps below 200 dips 200 big boys 200 hand release merkins One

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Failing together

Warmup: side straddle hop, merkins, washing mashing, mountain climbers Merkins till failure, 20 pulls 3x Bulgarian till failure right, 20 calf raises 3x Hang until failure, 20 dips 3x Bulgarian until failure left, 20x glute bridge 3x Plank 60 seconds, 10 Turkish get ups 2x Midway we were attacked by the mad bombers of Eagles

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Rocksteady Tabata

10 pax met in the gloom for a high intensity workout and some smooth 60’s era Jamaican beats. Conditions: 75 degrees, overcast and calm Warmup: SSH Daisy Pickers Mountain Man Poopers Don Quixotes Jog around Trinity Thang: Tabata 20 sec work followed by 10 sec rest. Repeat for 8 sets. 1 min rest between exercises.

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Man o’ Man

WARMUP Imerial Walkers 10 motivators 7 Old man streach 10 count Rossy 10 count MAIN EVENT 20 seconds with 10 sec break x 14 repeats Jabs, Upper cut, round house, bob/weave Lunges Merkins Kicks COOL DOWN (Yoga flow) tree pose -> warrior 3 Dog down -> pigeon -> child pose -> butterfly

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Rucking bricks

Abe Seal claps Overhead Imperial walkers Daisy pickers Goofballs Rucking bricks Ruck 3 miles while carrying two 8lb bricks, rotating the two bricks between PAX every 1/4 mile. Before each PAX passed the bricks on we squated in a circle while the PAX with the bricks did enforcers to 5, all of us mimicking his

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