Post BRR

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THE THANG: run through Kingsley until you give up or have to get back to COT at 0600

ANNOUNCEMENTS: Invergence on Saturday

COT: Lots of respectables, Wisdom abounds, take advantage

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5 for 5 at The Hive

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WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

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Friday date with Cindy

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WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Cherry Picker
Windmill
Peter Parker
Parker Peter

THE THANG:
Mosey to Cafeteria in the back of NAFO
10x
Step ups
Derkins
Incline Merkins with Claps
Dips
Bulgarian Split Squats

MARY:
Grab a Cindy by ROTC
ARAP on 1 minute Tabata timer
– pull-ups
– man makers
– Curls
– OH press
– Bench Press
– Goblet Squats
– BO Rows
– Big Bois
– Swings
– Tricep Ext
– Derkins
– Shoulder Raise
– Lawnmowers
– Clean Press

Farmers Carry to Sugar Creek Elementary and back.

Great mumblechatter with Rumbling Bald.

ANNOUNCEMENTS:
COT:

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Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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“9/11 Tribute WOD” – Modified version of a workout done on a previous anniversary at the Pentagon in the courtyard

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WARMUP:
– 9 Side Straddle Hops
– 11 Windmills
– Plank to Down Dog, Calf stretch’s to Up Dog

THE THANG:
– 2,001 meter (1.243 miles) run to symbolize the year;

– 175 squat thrusters, representing United Airlines flight 175, which crashed into the South Tower of the World Trade Center;

– 110 deadlifts and 110 lunges to symbolize the 110 floors in each of the World Trade Center towers;

– 93 box (bench) jumps to symbolize United Airlines flight 93, which crashed in Shanksville, Pennsylvania;

– 77 kettle bell swings to symbolize American Airlines flight 77, which crashed into the Pentagon;

– 125 burpees to symbolize the 125 personnel killed in the Pentagon.

Sets were completed with a partner to symbolize how this Country came together after the horrific events of 9/11/2001.

MARY:
– 9 Heel touches,
– 11 Heels to heaven
– A few moments of silence

ANNOUNCEMENTS: Read your newsletter!

COT: It is what it is…

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Inchworms/Casey Kasem HIIT Parade

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WARMUP:
– SSH
– Imperial Walkers
– Scoops (5 each leg OYO)
– Elbows-to-opposite high knees (in cadence)
– Henceforth known as ‘Leprechauns’ – credit <@U78QN5XU5>
– Frankensteins (5 each leg OYO)
– Calf-raises (in cadence)

THE THANG:
– Inchworms (to opposite end of parking lot)
– 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’
– Subsequent rounds alternate Curb Alperts and Big Boys
– Proceed to end of parking lot or 6:40am
– Mosey to flag (go around the Panera building)
– 5 burpees
– Mosey to area behind Kingsley Apartments along a course known only to Casey Kasem
– For every speed bump encountered:
– 15 merkins
– 20 shoulder taps (single count)
– 25 squats
– For every crosswalk encountered
– 10 flutter kicks (count on leg)
– 15 Freddie Mercuries (count one leg)
– 20 LBC
– Mosey to Courtyard intersection then sprint to flag
– Bombjax, Sealjax, Windmills, one burpee

MARY:
throughout

ANNOUNCEMENTS: HIM Camp, Golf tourney, Invergence, Convergence

COT: Marriages, job searches, family health, state of our nation

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How long Duck got his name and why did the song get dropped?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: 10 exercises starting at ten reps each and increasing by ten reps per set until we hit 50 reps. I manmaker and mosey down the hill and back between each set. OH press, curls, deadlift, bent over rows, front raise, swings, chest press, Merkin, mt climber, shoulder tap
MARY:
ANNOUNCEMENTS: golf tournament and read your newsletter
COT:

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Toy soldiers suck

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WARMUP: windmills, cherry pickers, Moroccan night clubs
THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty hands) down and mosey back. 100 flutters, 200 mt climbers, 300 squats, 400 hillbilly walkers, 500 calf raises
MARY:
ANNOUNCEMENTS: newsletter
COT:

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