WARMUP: sure
THE THANG: 6 miles @ 10ish pace
MARY: 25 flutters IC, 10 dying cockroaches IC, and some Simpsons
ANNOUNCEMENTS: read the newsletter
COT: praise: time w/ family, getting to be dads, Squatch’s g-mom discharged from hospital prayers: Squatch’s sister in law’s medical issue, kids
WARMUP:
10x SSH
10x Moroccan Nightclub
10x big arm circles
10x hillbilly walkers
10x lss
10x windmills
10x mtn climbers
10 count alternating plank, elbows to regular around the circle
Honeymooner, down dog stretches
light mosey around front lot with butt kickers, toy soldiers, high knees
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 20 secs on, 15 secs rest. 1 min recovery run
1. cdd
2. Dips
3. Merkins
4. Lbc
5. Superman’s
6. Monkey humpers
7. Side to side Squats
8. Calf raises
MARY: no time
ANNOUNCEMENTS: Jaegar csaup March 11, read your newsletter
COT: prayers for M’s job search
WARMUP: Army Warm Up
THE THANG: 7 Min Burpees, 100, 200, 300 ladder, 100 Yd Plyometric Jumps, 200 Squats, 400 Lunges, Mile Run
MARY: N/A
ANNOUNCEMENTS: Nome
COT: General Health and Wealth to all Monday Morning Heros.
WARMUP: Slowsey from assembly area to simulated flight line. Assign load crews and explain loading stations. Merkin penalty administered for late arrival.
THE THANG: Simulate loading F-15 c/d models. 3 pain stations – 1) AIM9L simulator using concrete block, ruck, and kettle bell- load one wing pylon 2) AIM 7 simulation using exercise dice for 2 turns 3) 20mm canon simulation using traditional randomizer for 2 turns. Mosey one lap around the parking lot between stations to simulate annual fun run.
MARY: Yes, she showed up
ANNOUNCEMENTS: Read your newsletter.
COT: Prayers for kids, safety In travel.
WARMUP: The usual
THE THANG: Indigenous Peoples run, Indigenous Peoples bear crawl, Indigenous Peoples Duck Walk, Indigenous Peoples Lunge walk; merkin circuit, Mary
7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.
WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.
THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints
ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:
Great thought for the day-
Love Bears Fruit- Henri Nouwen
“Can I give without wanting anything in return, love without putting any conditions on my love?”
WARMUP: Mosey, toy soldiers, butt kickers, caraoke, mosey, windmills arm circles
THE THANG: mosey to round about at stadium. Pax pick from index cards. Each card has one exercise. One pax serves as a timer. The timer carries a 40 lb ruck and/or 47 lb sandbag to top of the hill and returns. During the timers absence, the pax are working on the exercise listed on the card. Fellowship was kickin since nobody had to count.
MARY: Airbornes hip thingies
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP: Mosey around park with 3-4 stops for:
-1.5mi from Panera (BM/CB)
-Hillbilly Walkers
-ImperialWalkers
-Low Slow Squats
-MoroccanNiteClubs
-SumoSquats
THE THANG:
Starting on Morgan Street
Run to each corner and perform
5 Burpees
10Merkins
15 Squats
Zippering our way back to WEP
We hit 20 corners and ended with
100 Burpees
200 Merkins
300 Squats
And 3mi confirmed by Grinders watch
MARY:
3 stations of 10 CDDs
-10 Weezy Jefferson’s
-10 Rosalitas
-10 GasPumpers
ANNOUNCEMENTS:
The Yeager is coming 😳
COT:
YHC spread the news on Topic for February to be “Intimacy”…..which is a close and deep connection and relationship. This applies to all relationships and question for you all to challenge yourself is how are you deepening your relationships from SkyQ to M to 2.0s???
Are you a consumer only in your relationships?? Are you feeling the pain and joy of those across from you??
Get the conversation going!!!👏🏻💥🔥
WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station
MARY: None
ANNOUNCEMENTS:
COT
YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.
Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line. Did windmills IC and SSH.
Next we were onto the real work. It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line. From there I handed it over to the new Site Q, Headspin…
The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence – Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT
MARY:
– J-los
Announcement…New Site Q! Headspin!!!, Yeager CSAUP, read newsletter
Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting
YHC Started this journey as a site Q on September 30, 2020 at RPG. Took over at Varsity October 22, 2021. It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.
I’m looking forward to whatever Headspin wants to do at the site in the future!