Sweet Baby Jesus

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The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today.
WARMUP: SSH, IW, HBW, squat, windmill
THE THANG: Run to Church of Nazarene on Harris Street.
Partner up for Dora. 100 merkins, 200 squat, 300 LBC. Partner runs around building.

Keep partners. Wheel barrow up and down stairs.

Squat up stairs. Bear crawl up and down stairs

Native American Run back to COT
MARY: Round Robin: flutter, ABC, box cutter, American Hammers
ANNOUNCEMENTS: May 16th: Conoli Run. Also Ruck challenge.
COT: U-Haul and his family were on everyone’s mind today. The Pax honored him by telling stories and having fond remembrances. Lifting up marriages and family.

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Mardi Gras Party

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Warm-Up:
Quick mosey up the hill to parking lot

SSH – 50 IC
Imperial Walkers – 25 IC
Windmills – 10 IC
Moroccan NC – 15 IC
Strawberry Pickers – 10 IC
Cheese Shredder

Thang 1 — Bourbon Street Circuit (3 Rounds):
Set 4 corners:
Corner 1 – 15 Merkins
Corner 2 – 15 Squats
Corner 3 – 15 Carolina Dry Docks
Corner 4 – 15 Jump Squats

Round 1 MOT – Bear Crawl
Round 2 MOT – Lunges
Round 3 MOT – Crab Walk

Thang 2 — The Krewe Grinder (Partner Work):
Partner A works / Partner B runs a lap around parking lot

100 Shoulder Taps (each shoulder counts)
150 Lunges (each leg counts)
200 LBCs
250 Mountain Climbers (each leg counts)
300 Calf Raises

Message:
Mardi Gras is celebration before discipline—Lent follows.

Life works the same way.
We enjoy wins. We celebrate. But discipline is what builds the man.

In work. In marriage. With kids.
The parade is fun. The grind is what makes you king.

Stay consistent. Stay accountable.

Mardi Gras Beads Earned = 2 Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Stronghold

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WARMUP: SSH, Arm Circles, Imperial Walkers, Merkins, runners stretch, warm up mosey around parking lot
THE THANG: Thrust/Swing/Merkin descending ladder, 3 station circuit with KB Chest Presses, Curls, Swings. 11s with thrusters and deadlifts. Cool down mosey around parking lot.
MARY: Mountain Climbers, flutters while holding kb, simbas, LBCs
ANNOUNCEMENTS: Waterside ruck to support Uhaul this Tuesday
COT: Prayers/Praises

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St.Patricks Day WOD in Honor of Joe McGarry

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Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop everything to help a fellow cop
On 9/11 Joe answered the call like many of us and worked down at ground zero. Joe sadly passed from cancer two years ago in April from 9/11. He will be forever missed and never forgotten.
WARMUP: WINDMILLS,IMPERIAL WALKERS,HILLBILLY WALKERS AND SOME STRETCHING
THE THANG: WE DID 17 REPS OF EACH EXERCISE AMD RAN THE BUSLOOP. MOST GOT AT LEAST 5 ROUNDS SOME GOT MORE.
LEPRCHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY SHOULDER TAPS
IRISH TWISTS
POT O’GOLD SQUATS
PATTY O’PUSHUPS W/ PLANKJACK
KISSE IM IRISH SITUPS
MARY: NO MARY
ANNOUNCEMENTS:
COT: PRAYERS FOR UHAUL AND MARRIAGES

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Pre Jaeger WO

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WARMUP: Jog loop round Runde reconvene at bball court for the usual.
THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5.
Coupon circuits with curls, swings, man makers and lunges.
NA run w 2 burpees round Runde.
MARY: Abb work
ANNOUNCEMENTS: newsletter
COT: yes

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Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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Sweep the 7s

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WARMUP: Side straddle hops, imperial walkers

THE THANG: 7s between merkins and burpees. About .42 mile in between.

MARY: running inspired stretching

ANNOUNCEMENTS: Several events coming up including a trip to the DMV for some. Stay on top of your newsletter

COT: Heavy hearts today

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3 Leg Stool

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WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins
THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear between.
Tomb Raider led us to the far lot for some core work/circle of hell. One man runs, two do an exercise called. Lastly Float led us to the Kids lot, did increasing Merkins at every island, headed back to COT, first did similar ladder but with more squats
MARY: got 1 round in
ANNOUNCEMENTS: Turtles and rabbits and the sleep over.
COT: always

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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