10×10 – and again

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WARMUP:
Ran around and did a few of the standards.

THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).

And so on…

  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

MARY:
ANNOUNCEMENTS:
COT:

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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What would you say you do here?

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WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

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Be prepared

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WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s
THE THANG: with sandbag make. Large loop around front of school.
10 sandbag squats- sprint
10 overhead press- sprint
10 bag overhead throws- sprint
10 jump over burpees sprint
As many sets as possible by end of workout
MARY: 20 big boy sit-ups
ANNOUNCEMENTS: trash pickup, CriOut service project and trng.
COT: Prayers for aging parents

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Bunny Hill

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We had 3 this morning at The Pit of Snakes for some bell hill work.

Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters

Run up the hill by the HS entrance. We did 5 rounds.

Over to the lot near COT for murder bunnies and lunges with exercises.

Back to COT.

Jwow

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Warning Lights

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WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground

THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.

MARY: Done throughout the Main Event

ANNOUNCEMENTS: Read your newsletter

COT: yes, as required by the 5th Core Principle (in proper order, DOAH)

This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.

Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?

Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!

#KeepPosting

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US Navy SEAL Feeks

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Began with a short run
Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches.
Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three iterations.
Run
Delivered bio on Navy SEAL Patrick Feeks.
Thang2: at the ROTC bars:
Toes2bar (10)
OH press w/ cindy (10)
Curls w/ cindy (10)
Squats w/ cindy (10)
Run down hill to stop sign and back
Repeated for a total of 5 rounds.
Mosey run to benches.
Thang3: Bench work
Derkins (8 in cadence), step ups (16 each leg), dips (12 in cadence), incline merks (20)
Mosey run
Mary rounds: freddies, LBC, BBSU, American hammers, leg lifts, dollies, etc.
Fini

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Welcome Baby Owen!

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WARMUP: oyo
THE THANG: Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi

MARY: no
ANNOUNCEMENTS: welcome baby Owen and congrats granddad @U5CF2DMKK
COT: yes

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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