History of Rosie

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot
THE THANG: Rosie moves to CNY – 14 reps for merkins, squats and flutters x2
Bear crawl to next spot
12 reps for Rosie’s big move back to TN
Lunges, mountain climbers, big boy sit-ups,
8 reps for all 8 of Rosie’s moves
Jump squats; CDDs, and Freddy Mercurys.
1 29 yard sprint for key length of time with family,
40 burpees to remember that 40k men die by suicide annually
MARY:
ANNOUNCEMENTS:
COT: Bonds were made.

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Deuces, sandwiches and firearms… and the village people

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WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot.

Started with SSH, cherry pickers, merkins, up and down dogs.
THE THANG: The plan was a 15 min mile pace where the last 1/4 mile would be a shuffle. As we completed the miles (we got in 3), we took the rucks off for some PT.
– 10 shoulder press
– 10 swings
– 10 up rows
– 10 curls
– 10 squats
– 10 side bends each side

We rucked down to the circle at Hubert Graham, ran the hill for the last quarter mile. Then rucked halfway down Stonecrest blvd and back to circle for mile 2. Then rucked back to the front of the school for mile 3.
MARY: overhead carry back to COT
ANNOUNCEMENTS: lots in the newsletter
COT: of course! CSPAN style and lots of kids activities and new starts to be thankful for (this was the theme)

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No lube needed

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So here’s the thing, I missed a few guys. Not bc I don’t appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed.

The 4 headed monster(ish) was fantastic and went as follows

Birdcage- 5 minute run for a warm up
LTrain- bear crawls, lunges, merkins, lbc, squats, running
Cohiba- Step ups, derkins, irkins, crab walks, more running
Fogerty- burpees, bear crawl, diamond merkins, uphill, more running
Liberty Biberty- wall sits, and running, and more running

Here’s the deal, we are accelerating. We are taking the first step TODAY. I couldn’t be any happier to be taking over #Bushpit. I have ideas, you want more, I will give the people what they want. Today is a new day for me, and you, and the Wood. Show to know what I got in store for next week. #MILGA

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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Variety is the spice of life

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Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Pardon the Interruption

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WARMUP: Some movements at the green at amphitheatre
THE THANG:
10 burpees, pax run in any direction for 10 secs and return home
10 burpees, repeat run in same direction for 15 secs, return home
10 burpees, run same direction for 20 secs, return home

Starting with youngest pax (Tarzan) each pax took the group to his end point where pax did various exercises

Stop 1 = legs + burpees
Stop 2 = chest+ burpees
Stop 3 = core + burpees
Stop 4 = ground movements+ burpees
Stop 5 = burpees

Return home

Disruption was the theme today where pax didn’t know where we were going , what exercises we were doing, what reps we were counting. There were odd numbers and interrupted sequences and patterns.

We’re human, we want patterns, we want control. Sometimes life just won’t cooperate with our desires or minds. Today was proe for those times.

Thanks for the push and the perseverance. Great job, brothers!

MARY: included in the Thang
ANNOUNCEMENTS: HIM Camp, bethel, shovel Flag handoff Tue
COT: yes, as always

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10×10

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WARMUP:
Jog, some of the warm-up standards. Then run to base of the hill leading down to Springfield Elementary.

THE THANG:
10 exercises, 10 reps each (4 count). Pax do first exercise then run to top of hill and do one burpee. Round 2, do first and second exercise, then run and do 2 burpees. Round 3, do first, second and third, then run and do 3 burpees. Exercises listed below.

1. 10 Mountain Climbers
2. 10 Squats
3. 10 Shoulder taps
4. 10 Seal Jacks
5. 10 Hello Dollys
6. 10 Plank Jacks
7. 10 Bomb Jacks
8. 10 Merkins
9. 10 LBCs
10. 10 Burpees

MARY:
Around the horn for each pack to do some ab work.

Thanks for the opportunity to serve, Kaiser!

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4 horsemen

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The four Horsemen took to the parking lot at the ballroom. We contemplated rocking but opted not to go that route. We took a little mosey over to the back parking lot did a little warm up with some size straddle hops, Merkins, Moroccan nightclubs and a few other things we proceeded down to the lower parking lot ended up doing a few sets of exercises, Merkins mountain, climbers and shoulder taps the count was 15 did a lap around the playground then squats, monkey Humpers, and calf raises another lap big boy set up American hammers and flutters another lap and finish up with size straddle hops overhead collapse in Moroccan night clubs we headed back up For some bench work. Ended up with some derkins, dips and Irkens mosey over to the wall and sits up the steps down the steps, checked out the track. It was open. Headed back to COT that’s Mary close things out. All was good.

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Together we accelerate

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YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.

Weather was warm but less humid than normal in August.

WARMUP:

Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10

Wind sprints alone
Wind sprints arm and arm with a partner

Mosey to the back lot
THE THANG:

Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150

Seal Team sit ups x 10

Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times

Seal Team sit ups x 10

Hold plank while each runner sprints 50 yards

Mosey back to COT
MARY:

LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10

ANNOUNCEMENTS:

Read the newsletter

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Golden Corral – 8/26/25

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WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Windmills
Moroccan Night Clubs

THE THANG:
Tour de Stockbridge parking Lot
10 reps of each exercise
Follow the MOT for that section
section 1-7: Bear Crawl
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello dollys
6. Burpees
7. Flutters

Section 8-13: Crab Walk
8. Shoulder Taps
9. Am Hammers
10. CDD’s
11. V-UPS
12. Dips
13. Seal Jacks

Section 14-20: Lunge Walk
14. OH raises
15. Derkins
16. Low Slow squats
17. Plank Jacks
18. Bobby Hurley
19. LBCs
20. Box Cutters

MARY:
ANNOUNCEMENTS:

COT: prayers for StandUps Uncle with cancer, USC students active shooter false alarm

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