Carrying a Balanced Load

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WARMUP: Windmills x10, Cherry Pickers x10, Plank, Down Dog, HoneyMooner
THE THANG: Grab Rucks and 2 sandbags. Ruck behind school.
2 carry sand bags 50 yards and back (overhead carry, Farmers Carry, Shoulder carry and Farmers carry agin). Rest of Pax does exercises (Curls, Swings, Squat, Upright Row, Lunge).
10 Manmakers.
Ruck to COT and drop bags.
Ruck to Hill:
First 3 sets of Bear Crawl to next platform.
1. 5,10, 15 Squats
2. 5,10, 15 Merkins
3. 5,5,5 Manmakers
Next 2 sets of Bear Crawl with Ruck pull through:
1. 10,20, 30 LBC
2. 5,10,15 Lunges
Ruck around pick up loop, when get to small loop do partner Catch me if you can.
1 partner farmer carries both rucks second does 5 Burpees and runs to catch up then switch. Do this to COT
MARY: 20 Flutters with press
ANNOUNCEMENTS: Yes
COT: It was perfect!

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Piracy and Imposters

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises

THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground

– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank

– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys

– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat

– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses

MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)

ANNOUNCEMENTS: newsletter material

COT: all about families

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A ladder of pain

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WARMUP: SSH, Imperial Walker, Hillbilly Walker, Moroccan Night Club
THE THANG: Descending ladder from 10 of bent arm rows, kb swings, goblet squats all punctuated by overhead carry
MARY: down dog
ANNOUNCEMENTS: Christmas party, bethels next Thursday
COT:

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Shared Pain leads to Trust

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YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend.

WARMUP:
Mosey around HT, no bad smells this AM

COP
IW x 15
Mtn x 15
Merkins x 10
Cherry Pickers x 15
SSH x 30

THE THANG:

Mosey down 460 towards Tega Cay stopping at a parking lot for a Lazy Dora

50 burpees/partner holds Al Gore
100 Merkins/partner holds plank
150 Big Boys/partner holds 6 inches

Discussed the key elements of Q3.3 Trust including:

No man can be indefinitely virtuous as a singleton
Dilemma in finding someone you can rely on
Get Right and Live Right serve as criteria for identifying another who can be relied upon
Shared pain leads to trust
CSAUP serves as a great opportunity for shared pain

Mosey back towards HT, stopping for some leg work on a hill

7s
Lunges at bottom
Nur to top
Squats at top
Run to bottom

Mosey back for COP revivisited

Mosey back to COT for LBCs

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Sawdust returns

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The Ballroom was Grand. Bassomatic, thank for pulling me out of retirement… Bassomatic, Tank, Honkey Tonk, Fogherty, and Saw dust performed rounds of: 1) 400 m runs 2) 20 Yard Shuttle Runs 3) 90 pond Sled Drag Carries 4) Cinder Block Farmer Carries… Tank led all scores with a number to high for me to count. Prayers today for the Elderly, Financial Challenges, and Emotional & Physical health. See ya next time at the Ballroom.

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They’re Entertained….And sweaty!

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WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:

THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees

30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run

Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips

Broadjump burpee-5
30 flutters 10 at a time

MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:

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New Beginnings

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WARMUP:
Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS
THE THANG:
Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15 lunges. Rinse and repeat 2 more times with reps of 10 & 5 with some backwards running.

Mosey to get some cinder blocks and head to front of elementary school. Partner up for 100 Shoulder Press, 100 curls, 100 squats and 100 derkins while partner runs the parking lot.

MARY:
Plenty to close out the workout
ANNOUNCEMENTS:
COT: I brought us out. Grateful to be able to lead.

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Milwaukee Nine

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Started with a run back behind the high school.
Stopped for a warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, Peter Parkers, Plank stretches.
Resumed running to the ROTC.
Delivered story about the Milwaukee Nine.
Workout:
11 burpees
Run (from the ROTC to AO jones and back; total of 500m)
11 burpees
24 merkins
Run
11 burpees
24 merkins
17 lunges (ea leg)
Run
11 burpees
24 merkins
17 lunges (ea leg)
90 crunches
Run
11 burpees
24 merkins
17 lunges (ea leg)
90 crunches
100 squats
Run
End
COT

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