All I heard was run and push-ups

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WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Sandbag galore, ABS lab and broga

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WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up

THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back

Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back

200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once

Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run

45 minutes of hard pain…

MARY:

5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn

10 minutes of broga… best way to end a hard workout

ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year

Tinsel, OUT

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Carrying a Burden

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WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer

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Mostly Running with work

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WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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Are you “tired” yet?

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WARMUP:

SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins

THE THANG:

Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees

Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion

Exercises in cadence

Step ups x40
Irkins x 20
Derkins x 20

Complete 7 burpees

Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation

Complete 6 burpees

Mosey to tire store

More step ups or box jumps x20

Grab a tire- Tire tabata (AMRAP)

Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back

Mosey back to COT
complete 5 burpees

MARY:

American hammers x 20
Flutters to time

ANNOUNCEMENTS:

Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:

Had to be there

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Eight at Chupa

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WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.

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OOO Sally

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WARMUP: Mosey around NAFO parking lot to ROTC BLDG.
10 Windmills
10 Hillbilly Walkers
20 SSH
THE THANG:
Grab blocks and head to Sugar Creek Elementary
Round 1: 25 Squats, 25 Curls, 25 Swings, 25 Press, 25 Rows
-Run to top of hill for 3 pullups
Round 2: 25 Squats, 25 Curls, 25 Swings, 25 Press,
-Run to top of hill for 3 pullups
Round 3: 25 Squats, 25 Curls, 25 Swings,
-Run to top of hill for 3 pullups
Round 4: 25 Squats, 25 Curls,
-Run to top of hill for 3 pullups
Round 5: 25 Squats,
-Run to top of hill for 3 pullups
Mosey to COT / Parking lot:
25 Mountain Climbers, 25 Flutters – run a lap around the lot
25 Lunges, 25 American Hammers – run a lap around the lot
Finished strong with squats to Bring Sally Up.

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: prayers for safe travels and mothers day weekend.

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Competitive Loops

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Warmup:

63 SSH (IC)
21 Merkins (IC)

Thang

Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats

Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s

Run up Academy to the Corner again for 5 more burpees.

Split up into two teams going opposite directions.

First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.

Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.

Thanks to Kermit for the call!

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Coach says Don’t Quit!

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The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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