WARMUP: N/A
THE THANG: 3 Miles with rucks and sandbags around Kingsley and across 160
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is…
WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting
THE THANG:
First
4 corners – Corners were the corners of the HT parking lot
MOT: Run
5 rounds of that
Second
EMOM 10
MARY: She was not answering today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers, More Dad-vice, Praises, etc.
WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills
THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs
Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.
By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!
MARY: No Time
ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.
COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.
WARMUP:
1 lap around the field block carry:
THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back
MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.
WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.
WARMUP: exercises
THE THANG: 11’s X 2 + gears
MARY:
ANNOUNCEMENTS: newsletter
COT:
WARMUP: None
THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there
MARY:
ANNOUNCEMENTS: Newsletter
COT:
We did a very intentional non intentional workout. Deliberalicity was the foremost in the foreground of everyones afterthought.
WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.
Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers
Big Boys/LBC
Ace of Aces – The Fearless Flyers
SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles
Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants
Box Cuttahs/Fluttahs
Box Cutter – Crimekillz
Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra
Merkins/CDD
Mercedes Benz – Janis Joplin
Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)
Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass
Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful
Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen
Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain
Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees
Bomb Jacks/Calf Raises
Happy Jack – The Who
Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)
Alternating Lunges/Squats
It Won't Be Long – The Beatles
Gas Pumpers/American Hammers
409 – The Beach Boys
Burpees/Flying Squirrels
Watch Us Work It – Devo
Laps
The End – The Beatles
MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot
THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.
Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.
Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges
Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.
MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.
ANNOUNCEMENTS: Yes, sir.
COT: Is the 5th Core Principle
Thanks for the call, Masterpiece. 👁️