The Fort Horsemen at the Colloseum

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WARMUP: 15 SideStattleHops
8 (3 count) Michael Phelps
10 Moroccan night clubs
10 (3 count) V-ups
10 (3 count) dying cockroaches
10 (3 count) Mt. Climbers
10 (3 count) Peter parkers
10 (3 count) Parker Peters
10 (3 count) Hello Dollies
10 Box cutters
10 (3 count) Airplanes
8 (3 count) J-Lows

THE THANG:
Dora – Partner 1 bear crawl down and toy soldiers back. Partner 2 does Turkish Get-ups until partner 1 gets back.
Two – 30 second 6 inch hold in plank position while resting in straight arm in plank position in between sets for 30 seconds. This allowed for my 2 minutes of sharing about the benefits of our SL.
Jack Webb Wheelbarrow style, partner up, partner performing the Jack Web gets into the wheelbarrow position with other partner holding his legs. Perform 1 merkin, then wheelbarrow 4 paces, then perform 2 merkins, then wheelbarrow 8 paces, so forth and so on until you reach the ultimate goal of 10-40. If the first partner attempting the wheelbarrow jack web needs a break he will remember where he was in the web upon stopping while his partner starts the same process. Keep swapping back and forth as many times as needed until both partners complete the series.
Ran a circuit around the school lot with six leg stations along the way. At each station do rep count of 15 for the first lap, then 20 for second lap, then 25 for 3rd lap.

MARY: No time

ANNOUNCEMENTS: Read your newsletter, Come to the Testament on Wednesday.

COT: Prayers for deaths in the family of close friends, Praise for opportunity to serve others,

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Kettlebell Tabata

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WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

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The Badger DGAF…

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WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Four Corners & a Burpee!!

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WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

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RuckCoaster

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WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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1 Hr Warm-up

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Change Order filled in for the schedule d Q. Initially, he said he would take the warm-up, but kept on going. We hit the pull up bars and went up and down the hills several times. Finished off with some boulder exercises. No bees present.

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3rd Quarter Adopt A Highway

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Come Join your brothers for some fellowship.
Harris Street Park – across from Jackson St.
Arrival 745am ish
Departure 8am ish
Wrap up – 9:30am ish
3rd Quarter Adopt-a-Highway litter pickup
All welcome – Friends/Family/2.0s/FNGs
All supplies provided!
Gloves ( free to keep), Garbage Bags, Pick up Sticks, Safety Vests.
We need a minimum of 10 Pax, as we will split into 2 groups.
One group heads South, One group heads north.  1 mile out and 1 mile back.
We pick up facing traffic, then cross over and come back to Harris St.
Weather permitting. Safety First.
DM Fogerty w questions.

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