Out of control!

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WARMUP: SSH,Windmills,Merkins,mosey
THE THANG: Al Carmichael
Run from station to station as a group and doing 10 reps of each exercise with a brisk mosey between each station and staying together.  Station A had Diamond Push-ups, Wide armed pushups, and Carolina Dry docks.  
Station B had Squats-Hold for 30 seconds at the end, Lunges, and calf raises-hold for ten second at the end.
We finished and did 11’s on a slight incline. Hand real ease merkins on one end and flying squirrels on the other.
@bandcamp wore his vest bc he’s extra moderate.

MARY: LBC, American Hammer, box cutters, flutters
ANNOUNCEMENTS: Rebound was leading at hanging w stang, longduck is a pickle ball champ,
COT: We are not in control. We can put in the right effort, and we can put in the wrong effort. There is clearly a line where it is best to turn it over to God and trust he has our best interest at heart. Then we need to move on to the next good thing we can do.

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It’s Science

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Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

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Is Footloose less than moderate?

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WARMUP:
Started things off with some side straddle hops in the form of motivators. It’s only 9…
9 motivators
Embrace the new pavement:
merkins
Peter Parker’s
Superman
LBCs

THE THANG:
Turns out Footloose is a moderate, so we made some on-the-fly adjustments
Hill work:
merkins
squats

Mozey to print shop, after a brief “detour”
Obstacle course:
Monkey bars
1 merkin for every bar you miss
1 pull-up on each bar
10 dips
Repeat 2x

Partner mini Murph
Partner A runs to flower shop and back
Partner B does 3 rounds of Murph
If you finish before partner, rest
Target 2 rounds

Return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Ruck fun

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WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.

With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.

Strong work by everyone. Thx for the opportunity Beaker!

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Bells, Bags, and The Sink

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It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord

Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag

Back to COT for Mary/prayers/praises

-JWOW

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Pearls of Wisdom and Anchorman as War Baby

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WARMUP: stretchin & Flying Squirrels
THE THANG: Mosey to PKES, partner up for a Dora with laps around the drop off lane. Next, work a ladder up/down the hill between the campuses. Then over to the wall in back for some wall site of pain. Finish up with a nice Jack Webb
MARY: none
ANNOUNCEMENTS: The Yuse
COT: prayers for community, churches & our schools. Thanks @Boogie. Keep The Ballroom humming

Sincerely,
Shortest Of All Sales

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Clydesdales, Wed Aug 16

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Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

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Victory at the Armory

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It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits

THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.

MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.

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Omaha @ Tallawah

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WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes

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