3 corners Board of Pain

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WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain.
THE THANG: board of pain

  • 20 Merkins
  • 20 Squats
  • 20 LBCs
  • 20 CDD
  • 20 Longes
  • 20 AHs
  • 20 Shoulder Taps
  • 20 calf raises
  • 20 BBSups

Repeat each exercise at all 3 indicated corners. Mode of transportation:

  • Bernie Sanders = run backward

MARY:
ANNOUNCEMENTS:
COT:

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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BOMBS Away!

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WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

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Link street on my heart

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Written by DOAH in slack: [commentary by Band Camp]

Heart Breakers: @U01NGHPR2HW and almost @U05TY21AC2X, but he uncommitted sometime last night…

The Thang: Route attached [was attached in slack, you could look up today's date on a PAX's Strava. Suffice it to say: we hit 3 miles. FMPD slow rolled our start this morning which kept YHC from running directly where I planned to go, but we made it over there another way. No complaints]. We stopped a lot and did a lot [5 each stop] of 6-Count burpees (a BC staple), [10] merkins, [15] squats, [20] flutters, with a few LBCs thrown in for bad measure. [We did an undetermined amount of these based on keeping the group together enough so nobody got lost. Kept things in cadence because that seems to help keep men accountable to actually doing the exercises. Something about pushing through pain and discomfort together. Started with just burpees. Next stop: burpees & merkins, etc.]

Moleskine: Sweat. Plenty of sweat. And some ramblings that implied some very limited understanding of the functional success of certain systems. Regardless, we went fast and didn't lose anyone along the way… except Slash… but he was lost by choice. Uptown Girl is still greatly disturbed by my presence and refused even so much as a fist bump this morning, but like a lot of folks who hate me when they first meet me (that list is long, right Crystal Lake?), I'll wear him down eventually.

COT: The Fort’tan gave a good thought about acting on those things that we feel called to do and not delaying. Prayers for EC as he heads off to get his head shaved and his spine straightened, and prayers for NASA as he sends his little bird out of the nest.

[Here's the deal. God doesn't put things on your heart for someone else to do it. Go get after it.]

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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Flesh vs Spiritual, Intake

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WARMUP: Prayer
THE THANG: Flesh vs Spiritual- we are innately pushed/pulled in one of these directions. Review your daily intake and observe where fleshly desires exceed your spiritual intake. The flesh desires are easy and pleasing at times which can push us away from our daily walk.
MARY: none
ANNOUNCEMENTS: none
COT: none

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Merkins and Farmers

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WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps
THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15 reps with Cindy then farmers carry and do 15 reps of squats x 5 rounds
MARY: flutters, grave diggers, Rosalina
ANNOUNCEMENTS: newsletter
COT: kids going back to school, families

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