Countdown to Extinction

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WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1: 1st  hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs

#2:  clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP

Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 

Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies

Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens

Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono

MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel

COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.

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Lots of Things

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WARMUP: Mosey to Elementary Parking lot:
11 IW, 11 HW, 11 WM, 11 CP, Plank: 11 MC, 11 PP, 11 PP
THE THANG: Approximately 20 parking spot Cocaine Bear Crawl, Mosey to curb 20 monkey humpers, to benches: 11s (step ups and dips).
Mosey to light posts: Accumulator: Start at 1 Burpee, 2 Squats, 3 LBC up to 11 Burpees, 22 Squats and 33 LBCs.
Mosey to COT
MARY: Hello Dolly
ANNOUNCEMENTS: Yes
COT: Yes

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Last Dance in 2025 at Ballroom

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WARMUP: SSH, CherryPickers, Squats, Seal Jax, Merks, OH Claps, Nightclubs, and a slow mosey.
THE THANG: Crazy Eights, 4 corners, wall sits w discussion on our “one word” and a burpee.
MARY: 3 mins of Mary or one round with the 4 pax.
ANNOUNCEMENTS: Bethel volunteers, Break the Dam run, One word exercise at Panera.
COT: Riveting

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Audible at O-Dark-Thirty

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Vuvuzela sent a text around 1:30am saying he was still up and wouldn’t be able to Q. Since I was already covering site Q duties anyway, I did what any site Q should do when you have a no show Q—step up and Q yourself but I was able to use Vuvuzela route he provided.

The Thang (Run):
Route took us:

– Down Munn Rd
– To Harris St
– Right into Sutton Mills
– Crossed Sutton Rd
– Down Suttonview Rd
– Into Masons Bend
– And back to home base

Clocked roughly 4–5 miles at a solid, conversational pace.

PSA: Running AOs require constant awareness. Too many distracted drivers out there. We can’t control them, but we can control spacing, visibility, and keeping our heads on a swivel. Shady and Tiller can attest.

COT: Talked briefly about stepping up when plans change. Leadership doesn’t wait for perfect conditions—it responds when needed. That’s how trust is built and how groups stay strong.

Grateful for men who show up, adapt, and get the work in—no excuses.

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Leadership is a Decision

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Five warmed up fast this chilly morning at Snake Pit. Here’s what we did:

WARMUP:
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Plank Jacks (IC)
– 10 Mountain Climbers (IC)
– Jog to the last island and back

THE THANG:
Do the exercise, jog down to the last island and back. Add the next exercise. Repeat.
– 10 Goblet Squats (120 total)
– Add 10 Curls (110 total)
– Add 10 Calf Raises (100 total)
– Add 10 American Hammers (90 total)
– Add 10 Skull Crushers (80 total)
– Add 10 Flutters with a Press (70 total)
– Add 10 Pull Throughs (60 total)
– Add 10 Swings (50 total)
– Add 10 Lunges (40 total)
– Add 10 John Deere’s (30 total)
– Add 10 Sit-up to Press (20 total)
– Add 10 Manmakers (10 total)

NMM
Leadership is not a title, rank, or job description – it is a decision. People spend their entire careers trying to have a seat at the “leadership” table. It’s not a position to hold but a decision to put other people first. Thank you men for being the leaders our community needs.

Aye!
IJ

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Last Call

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WARMUP:
Windmills
Calf raises
SSH
Elbows-to-High Knees
Cherry Pickers

THE THANG:
HIIT Tour to Grace Covered Pavilion (including parking lot four corners)
15 Merkins
20 Shoulder Taps
25 Jump Squats

Arm Dora @ Grace Covered Pavilion
While partner takes a lap, with a burpee halfway:
100 Dips
200 Moroccan Nightclubs
300 Shoulder Presses

Mosey back to HT

Group Inchworms (to HT)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’

Group Inchworms (from HT)
– Each set will start together (starting positions – move)
– Group #1 – Walking Squat Shuffle (Walking Al Gores?) to next parking lot island
– Group #2 – Big Boys
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Big Boys
– Group #2 – Walking Squat Shuffle to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Shufflers alternate direction throughout

MARY: nah
ANNOUNCEMENTS: AO restructure, Bethel, Break the Dam
COT: prayers for health of friends, praise for the new MinuteChild

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10×10 and Hard Part of Massey

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WARMUP:
Quick run up to Hobo’s for some warm-up of a few SSH, IWs, and Mountain Climbers. Most down to the mill stone at the bottom of Main to find the 10×10 board waiting.

THE THANG:
The 10×10 board.
1. Shoulder Taps
2. Squats
3. Mountain Climbers
4. Seal Jacks
5. Hello Dollys
6. Plank Jacks
7. Bomb Jacks
8. Merkins
9. LBCs
10. Burpees

We started with 10 of #1, then ran to the top of Massey, did 1 burpee, then returned to the board. Next round 10 of #1, and 10 of #2, then ran to the top of Massey for 1 burpee (not 2). Continued accumulation until we got through the last item on the board.

That’s all we had time for. Excellent work by all men. Thanks for the opportunity to lead, Cubbie!

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Barry Manilow is not just a F3 name

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WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

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