“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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Compound Progressive Stress w/Isometrics

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WARMUP: Mosey with buttkickers, high knees, side shuffle r/l, then wide, regular, and diamond merkins in cadence, followed by a second mosey with rucks.

THE THANG:

30 20 10
Ruck Off: Good morning-GM Curl-GM Curl Press
30 Count – Ruck Front Side Plank – R-RegPlank-Side Plank – L
Ruck Front: Half Squat-Full Squat-Squat Jump
30 Count – Ruck Back-Down Dog-Crock Plank-HoneyMooner
Ruck Off: Sumo Squat Tip Toe-Tip Toe AroundtheWorld Jump Run In Place Press Hold

-Ruck Shuffle-

Ruck Back ; Bear Crawl-Inchworm-Crawl Bear
30 Count – Ruck Front: Bicycle-Box Cutter-Hello Dolly
Ruck Off: Chest Pullover-Chest Side Fly-Big Boy Situp Slam
30 Count- Ruck Front-Crab Walk-Peter Pointer-Crab Table Run
Ruck Off Front Raise: Front Raise to Tri Press-Side Lunge JumpShot
Ruck Off – Overhead: L/R Front Lunge Hold Overhead-Chair Incline Hold-Lunge Runners

MARY:

ANNOUNCEMENTS: Defer to STL COT

COT: Defer to STL COT

Spartan Playlist: https://youtu.be/CVSswPyf94M

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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perfect GTE31 recap

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WARMUP: ruck towards bank
THE THANG: squats, pick up bottles and find trashcan.
Found the largest telephone pole ever. Picture available on request.
MARY: ruck shuffle back from fire-station
ANNOUNCEMENTS: yep
COT:

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30 min Dora then broga

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WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

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Adopt a Highway – Litter Cleanup Time!

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  • QIC: Fogerty
  • When: 09/24/2022
  • Posted In: Pre-Blast

What: Community Service Opportunity
When: Saturday 09.24.22; 745am gathering with an 8am anticipated start
Where: Peachstand parking lot rear of building
The Details: All supplies provided- gloves, bag, vests, safety glasses, water, pick up sticks…..All that will be missing is you!
No time expectations- 2 hours start to finish is the norm.
We will split into 2 groups: one group will depart from Peachstand with other group departing from Circle K ( corner of Sutton Rd & US21).
Our adopted road is 2 miles long. Peachstand down to Sutton Rd – US21.
Each group will head out 1 mile facing traffic then cross over and head back 1 mile facing traffic.
Two groups usually meet at the 1 mile marker ( marked with reflector / flag).
Ms and 2.0 friendly with a focus on safety for this road with a 55mph speed limit.
We have 2 remaining pick ups for 2022.  Sept 24th and one during 4th quarter!
Mark your calendar! 

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Impreza blokowa

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We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for  Dora with more squats lunges  and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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IronPax make-up day at NAFO

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WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer

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Four of us tackled four corners of fun at The Stockade this morning. Conditions were stellar (63 degrees and low humidity). A quick disclaimer was disclaimed, a few warm up exercised were done and we were off. Here’s what we did:

  • 10 Burpees at each Corner (40 Burpees)
  • 20 Merkins at each Corner (80 Merkins)
  • 30 Shoulder Taps at each Corner (120 Shoulder Taps)
  • 40 Squats at each Corner (160 Squats)
  • 50 Side Straddle Hops at each Corner (200 SSHs)
  • 40 Moroccan Night Clubs at each Corner (160 MNCs)
  • 30 LBCs at each Corner (120 LBCs)
  • 20 Lunges at each Corner (80 Lunges)
  • Return to COT
  • Total Mileage: 2.0

NMM

Every day we wake up with a choice. Will we think of what we have to do or what we GET to do? Do we think about the stresses of the day or the opportunities the day presents? We can choose positivity or negativity. Negativity is easy to find. It’s what sells ad space on TV and radio. It’s what gets clicks online. Positivity takes effort. Sometimes you have to find it.

We are blessed that we GET to have adult recess with our friends. We GET to go to work to provide for our families. We have so many opportunities to better this place. If not us then who? If not now then when?

Aye!
Italian Job

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