Make Arms Great Again

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10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

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Rinse and repeat

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WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to

10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.

Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.

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Biscuits and light poles

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WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping.
THE THANG: Start at point where road split for the football parking. 5 bombjacks, run to 2nd light pole, 10 merkins, 10 squats, back to start for 5 bombjacks, run to 1st light pole for 10 merkins, 10 squats, back to start for 5 bombjacks. That’s one round. Each round we moved up a light pole, kept the bombjacks, and let PAX pick exercises. 3:2 was seal jacks and LBCs. 4:3 was diamond merkins and plank jacks. 5:4 was jump squats and flutter(?). Finally 6:5 was shoulder taps and mountain climbers. Times up, back to COT.
MARY:
ANNOUNCEMENTS:
COT: Pretty sure a few PAX had biscuits later this morning. Lots of recommendations for places to try around town. Fun group this morning and we got some good work in. Thx for the opportunity Bassomatic!

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Yellow Pixie Dust

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WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner
THE THANG: 5 rounds of pain – Run down the hill around the playground and back to the ROTC building, 10 pull ups, 20 curls, 20 dips, 30 squats, 30 merkins then we finished off with 11s with overhead press at the top of the hill and merkins at the bottom.
MARY: went around the circle, lbcs, flutters, box cutters, hammers
ANNOUNCEMENTS: newsletter
COT: marriages, health, families

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Truck Nuts

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WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.

Jwow

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Heavy Burden’s

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WARMUP: Moroccan Night Clubs, Cherry Pickers
THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo squats, 20 each at 10 select stops.
MARY:
ANNOUNCEMENTS: Read your newsletter, Fastest 5k
COT: It is what it is

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Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Board of Pain

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WARMUP:
SSH
Windmill
Imperial Walkers
Stretchy Things

We moseyed down to the parking lot next to the float spa.
THE THANG:
Thang 1 – 600 Rep Circuit
– 20 Mtn. Climbers
– 10 Merkins
– 20 Shoulder taps (total)
– 10 Merkins
– 20 Commandos (high to low plank)
– 10 Merkins
– 20 Squat Thrusts
– 10 Merkins
Exercises performed back to back with minimal to no rest in between for 5 rounds.

We definitely could have used the spa after that but they were not open yet.

Thang 2 – Starfish
I asked the Pax for a number between 1 and 5. Tomb Raider(@Damien Croft) called out 4 and this became the number of burpees in the center of our 4 corners.

We started with the 4 Burpees then ran to each corner for a set of exercises returning to the center for 4 burpees.
– Corner 1 – 10 CDDs
– Corner 2 – 20 Lunges
– Corner 3 – 30 Squats
– Corner 4 – 40 LBCs

Moseyed back to COT.

MARY:
Box cutters
Freddy Mercury’s
Big Boys

Announcements and Prayers were made.

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