There was a warmup with a playlist of foreshadowing by Uhaul.
Next, a couple doras split up by a bear crawl indian run. (I’m sure Bandcamp will tell me the correct terms for all these.)
Followed by some slow reps from Peabody.
AMRAP: 2/3 mile loop with 3 pain stations (3 kraken burpees, 10 bobby hurleys, 10 yd bear crawl)
Some of us got 4+ miles. Pain stations shouldn’t take longer than 20 seconds at running AO… just my 2 cents
Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD
Practice balancing:
Stand on right leg
Stand on left leg
Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.
The Thang:
Yog to Armory
2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall
Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins
MARY:
There was some
ANNOUNCEMENTS:
There were some
COT:
Nice group this morn found three sets of buckets with painful suggestions inside and some nice running in between stations. The Shorty’s watch said 1.7 miles and I guess that includes the time I caught him (not mall) walking.
We can feel the cooler air coming and see the leaves staring to fall as we admire God’s creation. Prayers for my friend Amy, our kids and school folks, and thankful for those around us who are patient mentors.
WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…
Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)
Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot
Made it through most of the deck. One lap and a few man-makers short of complete…
COT: thanks to all who joined me. Good times we’re had by all
WARMUP: on the field w/Bonsai – SSH’s, Windmills (professional cadence) and a bit of broga….but just a bit.
THE THANG: bonsai – merkin mile – lap 1 – 8 merkins every 100 yards, lap 2 – 6 merkins every 100 yards, lap 3 – 4 merkins every 100 yards. Lap 4 – 2 merkins every 100 yards. Total of 1 mile and 80
Merkins. Flutters until the 6 arrives.
Bonsai Hands off to sir topham hat
Mosey to pull up bars: 10 pull ups 5 merkins, 8 pull ups 10 merkins, 6 pull ups 15 merkins, 4 pull ups 20 merkins, 2 pull ups 25 merkins
We’re now at too many pull ups and 155 merkins, for those keeping score at home.
LBC’s and Freddy’s in cadence until the 6 finishes and hand off to Weezer
Circled the islands of the parking lot around COT – pax could choose transport between bear crawls, crab walks and lunges. Once returned, 20 d/c gas pumpers I/C. Circle again with karaoke or side shuffle and do big boy sit-ups I/C. One more circle either jogging or nurring and upon returning a hand off to YHC
Mosey back toward pull up bars but passing them to the hill for 7’s – krakens at the bottom and squats at the top. PAX completed most of them before 0600 summoned us to COT
Total merkin count – all of them.
MARY: no time
ANNOUNCEMENTS: Yes
COT: 5th core principle
WARMUP: N/A
THE THANG: hill work
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages
Live and be the same man in all areas of life!!👏🏻🔥👆🏻
3 stations…3 pairs of exercises per station…3 sets per pair
Station 1: pull up bars
1a. Pull ups, mnt climbers
1b. Merkins, Bobby Hurleys
1c. Squats, donkey kicks
S2: Benches
2a. Dips and box jumps
2b. Derkins and monkey humpers
2c. V ups and incline merks
S3: Pavement
3a. CDDs and leg lifts
3b. LBCs and burpees
3c. Big boys and SSH
WARMUP: SSH, Merks, Squats. nightclubs, Dia Merks, Jump Squats,
THE THANG: Kettle bells – JackWebb style 1-7 rounds – Manmakers and Swings – 8-10 Thrust and Swings
Bootcamp – mosey with a ladder that started with Burps Donkey kicks dia Merks Bob Hurley Bigboys Shoulder taps
MARY: 3 mins of Mary
ANNOUNCEMENTS: blood drive , bethel men’s shelter, shield 5k, newsletter
COT: 👍🏻