Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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The Hay is in the Barn

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With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that suffering for the mountains. 😂
We started with an easy mosey and dynamic warm-up — SSH, Imperial Walkers, Hillbillies, Windmills, Toy Soldiers, calf raises, ankle circles and leg swings.
Then it was off to 4 Corners, keeping the travel easy while mixing in:
💪 Merkins & Carolina Dry Docks
🔥 LBCs & Dead Bugs
🦵 Calf Raises & Squats
💪 Incline Merkins & American Hammers
From there we partnered up. One PAX took an easy 100–150 yard out-and-back while his partner worked through Merkins, LBCs and Supermans before switching.
We finished with mobility and some much-needed stretching to send everyone home feeling better than when they arrived.
Solid work by Honky Tonk, Fogerty, Old Bay and Boogie Down this morning. The BRR crew kept the governor on, and nobody fell for YHC’s secret plan to turn a recovery workout into a leg burner.
Good luck to everyone taking on the Blue Ridge Relay Friday. Run smart, enjoy the miles, and bring home some stories!
5 PAX. No injuries. Legs preserved. Mission accomplished.

The Hay is in the Barn

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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What the hill?

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WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.

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Blue’s Board of Pain

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WARMUP: 15 counts of:

Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers

10 Merkins

THE THANG: Blues Board of Pain

SQUAT THRUSTS: 50

CALF RAISES: 150 (50 REG / 50 IN / 50 OUT)

TRI-AB: 99(33 LEG LIFTS/ 33 FLUTTER KICKS/33 TRUNK TWIST)

MERKINS: 100

DEEP SQUATS: 150(75 REG / 75 WIDE)

LBCs: 400

CAROLINA DRY DOCKS: 100

CHERRY PICKERS: 100

JUMP SQUATS: 100

MOUNTAIN CLIMBERS: 100

SUN GODS: 600(300 FORWARD / 300 BACKWARD)

IMPERIAL WALKERS: 150

WIDE ARM MERKINS: 100

HILLBILLY WALKERS: 15

FLUTTER KICKS: 100

BURPEES: 100

Run from restrooms to COT area and back between exercises.

MARY: On Going
ANNOUNCEMENTS: Convergence Tuesday September 29th WEP @ 0515

BRR This weekend

COT: Prayers for @UJ82H3HJ9

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Hit the Hills

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WARMUP:

  • SSH / IW / WM
  • mosey for pull-ups

THE THANG:

  • mosey to hill, hill sprints, 7's
  • mosey to benches, Jack-Webb, bench work
  • mosey to playfield: hip ex and brief broga
  • additional lap with pull-ups

MARY:

  • Music: Sally with squats

ANNOUNCEMENTS:

  • read newsletter

COT:

  • was held
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300+ reps

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WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises

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Honoring The Charleston 9

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A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper.
By the time crews got there the fire was inside and there was still a man in the building. So, they went in after him, that's the job, that's the mission, to save lives. They got him out and he lived, because brave men chose to give it all to save the one.
Then the building turned. The men inside lost their radios, lost their bearings, and one after another keyed up and called mayday. Crews went in after their own. Then the front of the showroom came down.
Nine Charleston firefighters did not come out. Youngest was twenty-seven, oldest fifty-six. Eighteen more were hurt. Worst single loss the American fire service had taken since the towers fell.
Four days later, three hundred rigs ran single file for seven and a half miles past the stations that lost them to honor their fallen brothers: Brad Baity, Mike Benke, Melvin Champaign, Earl Drayton, Michael French, Billy Hutchinson, Mark Kelsey, Louis Mulkey, and Brandon Thompson.

WARMUP: SSHICx27 to honor the youngest life lost, IWsICx18 to honor the date, June 18th, BurpeesOYOx4 to honor the number of stations that lost brothers. Time to work.

THE THANG:
Moseyed to the bars for some Cindy and pullup work.
9 rounds of the following to honor the 9 that gave everything
4 Pullups ( to honor the stations ) & 7 Thrusters ( for the rigs that ran 7+ miles to honor their fallen brothers)
As I gave the PAX the instructions and talked about the why there was an additional ask. For 1 round each PAX was asked to complete 18 manmakers for the 18 brave men who were injured.

Next, we moseyed to one of the bench areas at the school.
4 stations were set up representing the 4 stations that lost brothers. Engine # was the rep count.
AMRAP ( AsManyRoundsAsPossible ), 3minutes at each station. Complete the list of exercises and then repeat as many times as possible.

Engine #5
Burpees, Derkins, BigBoys, Lunges ( ea leg )

Engine #15
Squats, Freddie Mercurys(sc), WideArmMerkins, FlutterKicks(sc)

Engine #16
AmericanHammers(sc), Step-Ups, MountainClimbers(sc), MonkeyHumpers

Engine #19
SSHs, LBCs, IWs(sc), Hello Dollys

Finally, we moseyed back to COT where 2-45lb plates awaited us. Each PAX was asked to carry both plates to/around the 1st parking lot island away and back to the COT island. While the 1 PAX was carrying the weight the remaining PAX called exercises ICx18. The heavy carry was to mimic the honorary rig precession that honored their fallen brothers and the rep count of 18 was to honor the date & the injured. Each PAX made 2 trips.

MARY: No time for her

ANNOUNCEMENTS: Bethel, FMCC maintenance, Read your NL

COT: STK!

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