Miles and Smiles

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WARMUP: None

THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there

MARY:
ANNOUNCEMENTS: Newsletter
COT:

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In Which We Ask the Musical Question, ‘Can You Last Two Minutes?’

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WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.

Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers

Big Boys/LBC
Ace of Aces – The Fearless Flyers

SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles

Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants

Box Cuttahs/Fluttahs
Box Cutter – Crimekillz

Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra

Merkins/CDD
Mercedes Benz – Janis Joplin

Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)

Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass

Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful

Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen

Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain

Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees

Bomb Jacks/Calf Raises
Happy Jack – The Who

Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)

Alternating Lunges/Squats
It Won't Be Long – The Beatles

Gas Pumpers/American Hammers
409 – The Beach Boys

Burpees/Flying Squirrels
Watch Us Work It – Devo

Laps
The End – The Beatles

MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized

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Cones & Such

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WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot

THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.

Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.

Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges

Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.

MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.

ANNOUNCEMENTS: Yes, sir.

COT: Is the 5th Core Principle

Thanks for the call, Masterpiece. 👁️

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Birthday Beatdown

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WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:

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Annie debuts on broadway – 1977

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WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises.

15 in total back to the road

Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds

Mosey back to COT

MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer

ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June

COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer

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Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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Smokin Cindy Beatdown

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Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.

## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.

## Awards & Decorations:
During his service, he earned several recognitions, including:

* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon

He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Corporate (not) approved)

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All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.

Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.

WARMUP: Yes – we ran circles around each other

THE THANG:

CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park

Repeat across park

Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure

Lunges together up the hill

Mosey to playground
Partner up

Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat

Indian Run around half the park, back to the dreaded hill

Lunges up the hill, then to the amphitheater

MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many

Thanks, JWOW —– a lot — glad you were there —

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