Burpees for 1

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WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga

THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run

Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges

Lunge/Toy Soldier to benches
Step ups for 2 minutes

Return to stage

MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch

ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza

COT:
Patience
Family
Health

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Power in 2

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WARMUP:
Mosey to front of theater
Ssh
Lss
Moroccan night clubs
Plank
Mountain climber
Updog
Downdog
Runners stretch
THE THANG:
Short mosey in parking lot
4 corners in parking lot
1. Mountain climbers x 5
2. Carolina dry docks x 5
3. Merkins x 5
4. Lunge walk around island
Repeato x2

Mosey to far parking lot
Run length of lot, every line alternate front run, back run, right shuffle, left shuffle
Plank for 6 at end of lot
Repeato

Mosey back to front of theater
Partner up at wall
While partner runs, 2nd partner:
– Step ups
– Irkins
– Dips
– Single leg RDL – left leg out
– Single leg RDL – right leg out

Mosey to hill
5 jump squats at bottom
5 merkins at top
repeato
MARY:
Mosey to COT
Peter Parker
Parker Peter
Freddy Mercury
LBC’s
Pickle pointers
Have a nice day!

Happy to see <@U0603USPHAS> when I pulled up. I had a good weinke planned, hoped for more pax, grateful for time to get to know this HIM better. We kept moving, 2.4 miles total (a good chunk running backwards) plus plenty of strength. Appreciate it brother. There’s power in 2.

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Rosie’s lifts and lessons

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WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins
THE THANG: 2 rounds – 10 burpees, 10 Grinders,
3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins
3 rounds of 10 Hamstring bridges, 10 OH Press, 10 squat jumps
MARY:
ANNOUNCEMENTS:
COT: Ask with intention, open up with intention

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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Roll them dice/high low buffalo

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WARMUP:
Motivator, windmill, imperial Walker, cherry picker, all IC

The Violator

THE THANG:
Have PAX spread bells and bags to 2 stations (some of each at each station)
Also have them separate into group A and B

Incorporate “high, low, buffalo…” To encourage mumble chatter

Roll Dice at each station. first dice is exercise… Second is the multiplier (mod=add)

Roughly halfway through a workout, switch groups (A becomes B, flapjack)

MOT between station
1 -Toy soldier
2 karaoca
3-walking lunge
4 nur 
5-Mosey/sprint if low rep 
6-SkiP

1 Kettlebell: 
1- clean  2- snatch  3- clean &  Press 4 swing 5 curls.  6 American Hammer

1- OH press,   2 Goblet- Kosak,  3- goblet-squat.  4- RDL,  5- OH  tricep 6 windshield wipers

2 Sandbag:
1- manmaker 2- overhead throws 3 shovel tosses  4 RDLs 5 curls 6. Big Boiz

1 Burpee jump overs. 2. OH lunges  3 Squat thrusters.  4 OH press. 5 bent over Rows. 6 Sit-up up to press

MARY: no one rolled the six on first dice roll… So didn’t happen; also exercises went straight till 6

ANNOUNCEMENTS: sweaty Berry, read your newsletter

COT: held… In accordance with fifth core principle

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Gratitude at Lazarus

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WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.

THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far

Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.

Thanks for the nod, Goose!

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