Impossible Island Hopping

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WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.

Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.

Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.

Everyone LOVED the Impossible Mile.

Truly an honor to GET TO share doing difficult things with these men.

MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.

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I Was Wrong, And I’m Grateful For That

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The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

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Q Source – Trust Q3.3

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I'm going from memory so forgive me if I missed a PAX or three.
We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust does/doesn't exist.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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We’re not worthy!

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WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:

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Round About

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WARMUP: Yea, interspersed with burpees
THE THANG: A bit ADHD

  • 7s on the hill behind sugar creek
  • merkins, squats, and bulgarian split squats in front of the school
  • bear crawl the front wall of the elementary school with a merkin at each window
  • pistol squat w/ leg raise behind the school
  • Cinder blocks and the pull-up bar
  • 5 called pull-ups
  • 10 deadman to barbarian with the block
  • 5 oyo pull-ups and knees to chest
  • 10 thrusters
  • 5 oyo pull-ups and toes to bar
  • 10 deck squats with the block
  • Some mary

ANNOUNCEMENTS: newsletter
COT: was held, but often my tongue is not held in check. So, I brought that up.

Eggo seemed tired
Splinter modified the workout to walk around wearing his wife's weighted vest. Must be close to getting back from injury

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Getting swole at the Cockpit

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WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.

Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.

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You Just Need A Sandbag….And Take It Around To Your Friends

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WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.

MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.

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PoBoy Mike Tyson’s

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WARMUP: straight up Broga with some stretching
THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground with soft turf really nice Clark. Did these poboy Mike Tyson’s that’s what Barry called them. He can demo. Good back stretch along with lats. Did some Mary. Went to wall do some sits. Did a bridge run both ways to check gate. Couldn’t get in cause @UGU3XR5RP hasn’t given me a key 😂 so did some bench work or something back to cot for Mary.

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McHale’s Dawn Patrol 5, 10, 20, 10, 5

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WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

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