WARMUP:
THE THANG: 160 through Walmart, to Hubert Graham and back
MARY:
ANNOUNCEMENTS:
COT:
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.
WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back
THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.
Mosey home finished at 47 minutes.
COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees
400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank
~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats
~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank
~800m Sprint down the hill then back up to the lot
A little bit of Mary.
MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.
Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q.
WARMUP: 4 mile run
THE THANG: We all got a cindy or ruck with more weight in it and we each called an exercise. To the best of my uncaffinated and de-oxygenated brain, here is what we did. The counts varied between 15 and 40 for each, but most were 20 or 25
MARY: American Hammers and stretching.
ANNOUNCEMENTS: Great work at Bethel and the Convergence. Read your newsletter.
COT: Round Robin Prays and Praise.
WARMUP: BAL (big-ass lap) around the parking lot; back to the flag for a few warmup exercises. SSH, windmills, low slow squats, imperial walkers, hillbillies, plank (down dog, up dog, mtn climbers)
THE THANG: 10 exercises, each in its own parking space. Pax could pick their poison to start. After each exercise, take a clockwise lap around the farthest island then proceed to the next parking spot.
MARY: box cutters, LBCs, leg lifts
ANNOUNCEMENTS: read your newsletter
COT: health, marriages, end of world conflict; a reminder that we cannot hold ourselves accountable because our minds will always give us an out or “quit on us”. Find an accountability partner. A pace car. Someone to help you with guardrails.
WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.
WARMUP: No
THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats
MARY:
ANNOUNCEMENTS: newsletter
COT: 4th of July, marriages, family, travel
WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.
THE THANG:
Corner 1 (10 reps)
Corner 2 (10 + 20 reps)
Corner 3 (10 + 20 + 30 reps)
Corner 4 (10 + 20 + 30 + 40 reps)
Then we partnered up for a DORA
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)
MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises
We moseyed around the parking the got to work.
A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying in plank rotate to 2 and do 2 merkins, then 3 merkins and so on until you finish wth 6 merkins. Q = 11 and K = 12. Aces were bonus 100 reps of whatever was on the card. 2 were selected and we had 100 SSH and 100 Flutters
6 = American Swings
7 = Goblet Squats
8 = Overhead Press
9 = High Pulls
10= Skull Crushers
Q = Curls
K = Man Makers
MARY: No time
ANNOUNCEMENTS: were made
COT: prayers and praises
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!
MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families