WARMUP: 25 merkins
THE THANG: 3.5 miles with 50 more merkins
MARY: none
ANNOUNCEMENTS: Leaders on the links
COT: new careers
WARMUP:
Ran up that big ole hill
SSH
Imperial Walkers
Hillbilly walkers
Cherry Pickers
Moroccan Night Clubs
Run back down big ole hill
THE THANG:
Part I: First Baptist Parking lot, stop at each island
Do this set 3x
5 reps burpees
10 reps merkins
15 reps jump squats
20 reps WWII sit-ups
Mode of Transport between islands:
1st time – Cubbie Crawl
2nd time – Crab Walk
3rd time – Lunge Walk
Part II: relay races
Team planks until your turn
Part III: Print Shop
Dora, 1 set
5 x pull-ups
5 x dips
1 trip down the monkey bars
LBCs until your partner returns
MARY:
Plank out to Ram Jam with Merkins on “Bam-a-Lam”
ANNOUNCEMENTS:
Bourbon and BBQ this Friday
Convergence on Thanksgiving, 6:30 at the Ranch
COT:
Named Cobbler!
We recited the 5 rules of F3 for Cobbler’s (and some of our own) benefit 😀
I brought up how I’ve had a Whetstone for 3 months and it has really helped me find more consistency with posting. Can’t wait to dig deeper and keep accelerating!
Had a moment of silence so men could pray on their own.
WARMUP: 60/100 SSH’s, merkins, produce pickers, imperial walkers, p Parker’s, etc.
THE THANG: 100 stepups & dirkins 20/100 SSH’s
A pendulum- 100 of something to 100 of something to 100 of something else.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:celebrated my grandma-in-laws 100th birthday
WARMUP: ha!
THE THANG: 5ish miles
MARY: not today
ANNOUNCEMENTS: Run a lap or 7 w/ Maximus and others this weekend at ASCG 12-hour trail run
COT: If parenting is easy, you’re not doing it right or have given up…
WARMUP: I don’t recall
THE THANG: We only do this for the stats
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: We did it
THE THANG: It rained
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: We did it
THE THANG: Apparently the bear crawling was a crowd favorite
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: We did
THE THANG: We did light pole stuff
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Dynamic warmup by running around the perimeter of the COT parking lot performing high knees, butt kickers, and Karaoke on both sides.
THE THANG: Experienced a brutal workout at The Badger on Monday and it became the inspiration for the following.
Complete 10 rounds by the ROTC building near the pullup bars
10 Pull Ups
15 OH Presses w/Cindy
15 Squats w/Cindy
15 KB Swings w/Cindy
15 Big Boys w/Cindy
Then run down to the bottom of the hill and perform 2 Kraken burpees on your first trip. When you completed the Kraken burpees run back to the top of the hill and repeat. Every time you come down to the bottom of the hill increase the Kraken burpee reps by 2. Some of us made it to round 7, most of us finished on rounds 5 or 6. All of us got our moneys worth.
MARY: No time
ANNOUNCEMENTS: Bethel Men’s Shelter and charities
COT: Lots of prayer requests for healing!
WARMUP: Mosey around front/bus loop, stopping periodically for some exercises: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Moroccan Night Clubs, Windmills.
THE THANG: PAX partnered up & we attacked some exercises, DORA-style, with increasing rep requirements. PAX1 did exercises while PAX2 did some method of transport, then flapjack until the rep count was hit & move on to the next.
1. 50 Burpees / Run across parking lot (to the far marching band endzone) & back
2. 100 Dry Docks / Lunges (think to the 50yd line) & back
3. 150 Merkins / Run across & back
4. 200 Squats / Bear Crawl (think to the 30yd line, maybe it was the 50 again) & back
5. 250 LBC’s / Run across & back
6. 300 Calf Raises (equal doses of toes in/out/straight) / Broad Jump to the 50yd line & back
We got done around 05:53:23. With time left for dessert, we enjoyed a 6min AMRAP of 20x Mtn Climbers > 10x Diamond Merks > 20x Flutters > 10x Box Cutters
Made our way back to COT.
MARY: None
ANNOUNCEMENTS: Make sure you’re getting your newsletter. Once that’s been confirmed, make sure you’re reading it.
COT: Stays in COT but praises were shared and prayers requested.
Thanks for the opportunity @Cyclops!