WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran
2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked
MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
THE THANG:
We rucked from TES down to the lake and back to COT.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
Shower Curtain was on Q, but no showed. The PAX stepped up
WARMUP: band camp led
THE THANG: rebound had a cardboard workout in his car. It was very arm heavy. Bells at one end and partners. Cumulative 120 reps of things at the far end. The bell exercises were AMRAP (and very arm focused). The AO isn’t called the Legory.
Band Camp led then for movement between two parking spaces. 10 swings, bear crawl, 10 cleans, bear crawl. Eventually that shifted to 5 man makers, lunge walk with a pass through.
Backdraft led us to the wall.
Step ups
Dips with the bell in the lap
Hip thrusts or big boys
Return to COT via a modified over head carry and indigenous peoples run
ANNOUNCEMENTS: read your newsletter
COT: yep
Hope Shower Curtain is alright
WARMUP: River rat led this
THE THANG:
sparky was first. Bunch of stuff with our feet on the wall
BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap
Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.
Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps
COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO
Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs
Shippin up to Boston – Mosey to the back
Dora Rounds
2 minutes each station timed with 1 minute in between.
Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not
Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence
Mosey to COT
Mary
COT
Health
Brotherhood
Job Market
WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
Timer: lap+wall climb
Super Sets from 10 reps down to 1 rep
SSH
Burpees
Merkins
Mountain Climbers
V-Ups
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: Disclaimer & Mosey towards soccer field upfront
THE THANG: Seven Complex Movements with Coupons
1. SandBag Balance Step Lunges x5 each leg
(Step for the lunge, recover and balance on one foot for 3 seconds)
2. SandBag Bear Hug Squats x 10
3. SandBag Bent Over Rows x10
4. SandBag Curls x 10
5. SandBag Kneeling Around the World
(Kneeling move sandbag over and around yourself 10 rotations to the left and 10 rotations to the right)
6. Plank Position & Lateral SandBag Drag x 10
7. SandBag over the shoulder throws x 10
1 Lap SandBag/Coupon Carry around the parking Lot
Rinse & Repeat !!!
4 Circuits completed by all.
MARY: “She was missed”
ANNOUNCEMENTS: Bethel Church Mens, read the newsletter, remember to spay & neuter your pets.
COT: Stays in COT, Always Faithfull
Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs
Shippin up to Boston – Mosey to the back
Dora Rounds
3 minutes each station timed
Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Bomb jacks
Irish Jig – Jump rope weighted or not
Mosey to Flag
Passing the keg – Wall sit with slam ball pass back and forth
30 second rest
1 minute of Carolina Dry Docks
Repeat sequence
Mosey to COT
Mary