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WARMUP:
Basic COP (SSH, IW, Cherry Pickers)
THE THANG:
Run to the bottom of Hubert Graham
4 Light Poles on the left side, at each do 5, 10, 15, 20 reps and then run back down to the bottom to start over:
– Burpees
– Squats (Nur up hill)
– Merkins

On the way back to TCES, variety of exercises to keep the pax together:
– Flutter
– Box Cutter
– Monkey Humpers
– Bombjacks

MARY: 1 minute of Mary to close out with Freddy’s.

ANNOUNCEMENTS:
Read your newsletter

COT:
– Prayers for estranged daughter Lara
– Prayers for pediatric speech therapist for Jed
– Prayers for comfort as Dana becomes a caregiver to boyfriend with stage 4 cancer

Honor to Serve.

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Double Booked at Bushwood

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COP
1:4 – 5:20 Burpees:SSH

“Whoever isolates himself seeks his own desire; he breaks out against all sound judgment.”
‭‭Proverbs‬ ‭18:1‬ ‭‬‬

Lately, YHC has been feeling a bit out of sorts, and some of that has lead to isolation. Not excited about it in the least. But when things don’t seem to go our way, the verse rings true. We fall back into the comfort of isolation, listening to only our own voice – breaking out against all sound judgment. Accepting advice from no one.

Hill Suicides
Each Median Break
10, 20, 30 Merkins/LBC’s at each turning point.
10, 20, 30 Curb Dips/Flutters

“The purpose in a man’s heart is like deep water, but a man of understanding will draw it out.”
‭‭Proverbs‬ ‭20:5‬ ‭‬‬

We will drown if we do it alone. We must seek wise counsel – drawing out understanding by rubbing shoulders with other wise men. We cannot do this alone. We are fools if we think we can beat the odds.

Round 2
10, 20, 30 CDD’s/Hello Dollies
10, 20, 30 Squats/Rosalitas

“As iron sharpens iron, so one man sharpens another.”
Proverbs 27:17

On the way back to COT, did some lunge walks, squats, active recovery pulses.

MARY: Finished off with gas pumpers and WWI Sit-ups

COT
Prayers for Cyclops’ 2.0 and mental health
Prayers for UHAUL’s buddy – son going through some health issues
Prayers for YHC that isolation not get the best of me

Punch List Out

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The Meadows Of White Grove

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THE THANG: Ran 4.3 miles
Dobys bridge to White Grove, thru woods to Nim’s Village, cross Ft Mill Highway to CRHS, FCMS, cut through to Dominion’s Bridge and back to start. Some of us had to jump the FCMS to Dominion Bridge fence. We looked at the long planks of wood nearby after we all jumped and after Birdcage ate turf.
ANNOUNCEMENTS:
COT:

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Round and Round Golden Corral

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As I pulled into the lot, Ratt’s “Round and Round” was playing on the radio.

Started with a mosey run behind HT and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Short mosey run
Bench work: Incline Merkins, step ups, butt touch squats, derkins, calf raises

Over to the wall nearby:
Wall sits, BTW, and wall-tar-jai’s

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (10 I/C). repeat.

Run back to Grace church: four cones in parking lot. 2 burpees at cone 1, 4 burpees at cone 2, 6 burpees at cone 3, 8 burpees at cone 4. Run between cones.
Second loop change-up: pax stick together, run to cone and do smurf jacks (10 1/C) at each cone.

Run to shovel flag.
Mary: Sally routine: Do leg lift up at ‘bring sally up’, and 6” at ‘bring sally down’.

Fini
COT

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I Missed The Memo

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WARMUP:
THE THANG: 3 mile ruck – TCE -Around Walmart – Around TCE
MARY:
ANNOUNCEMENTS: Its cold
COT:

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Hill climber light post beat down

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WARMUP: 10 SSH, 10 Cherry Pickers, 10 imperial walkers
THE THANG: Started with a mosey to WEP where we did a light post workout on the hill behind the amphitheater. The totals from the work out were 50 burpee’s, 80 Lunges, 90 HR Merkins, 80, Squats 50 LBC’s
After this we moseyed over to the playground for a Dora workout with a partner with 50 pull ups, 100 Merkins, 200 big boys. Total run distance was 1.6 miles
MARY: 3 minutes
ANNOUNCEMENTS: news letters
COT:Corporate

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Rucking with a Ripple

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WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆

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Negative Splits

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WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:

SSH
IW
MNC

Peter Parker
Parker Peter
Bombjacks
Burpees

Squats
Monkey Humpers
HB Squats

Freddy’s
Box Cutter
Grave Digger

Merkins
CDD
Werkins
Mountain Climbers

MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter

Honor to Serve

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Cake crumbs and Mr Clean up 🧹

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WARMUP: mosey around runde park and down towards marina with stops for some exercise moves
THE THANG:
CakeBoss at helm: traditional Dora
100 merkins
200 LBCs
300 Squats
Partner runs hill (50yrds)
Swap
Mosey back to runde for handoff to Mr Clean

12 or so Cindy exercise moves with a run in between each

MARY: breathing exercises 😜
ANNOUNCEMENTS: bourbon tasting,
COT:keep posting

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