Just run in circles is all I said

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WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew.
THE THANG: we ran in the circles
MARY: none but everyone came back from running in circles
ANNOUNCEMENTS: upcoming convergence and nothing else related to circles
COT: no mention of circles but we did a ball of man which is like a circle

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And then there were hills

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WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial Walkers and Wind milks. Then left to mosey down the hill to the entrance to the apartments.
THE THANG: Instead of a full Pendulum workout, we did 7’s on each hill. The first was to run up the hill and do 1 merkin and come back down for 6 bomb jacks. Rinse and repeat until complete. The I spoke about struggles lately and then started the 2nd hill. Run up to the fire department to do 1 burpee and run back down for 6 Squats. Rinse and repeat to complete the 7. Started walking back to COT and talked about JFK conspiracies.
MARY: American Hammers is all we got in!
ANNOUNCEMENTS: Had to leave to pick up kids!
COT:

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1 Minute Closer to Death

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WARMUP: windmill x10, cherry picker x 10
THE THANG:
This may or may not be accurate.
Overhead carry KB
1st Station
10 burpees
25 90/45
25 chest to back pullover
25 Curls
25 lunge with pass through

Overhead Carry
2nd Station
25 KB Merkin
25 Figure 8
50 Toe taps
10 Manmakers

Suitcase Carry
Peoples Chair
Overhead hold for 10 count x3
BTW
Peoples Chair with concentration curl
15 each side

Overhead Carry

4th Station
KB Dips

5th Station
25 Halo
25 Upright Row
25 Dead Lift

KB carry to 6th Station
50 Chest Press
25 Skull Crushers
25 Rows each side

Overhead carry to flag

10 Man Makers

15 Grave Diggers each side
25 LBC w/ KB
15 X/Os

MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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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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