Pretty Good Workout with Lots of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Gun & Run – Keeping It Simple

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THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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Pearl Harbor day

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WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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Birthday Beakdown

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WARMUP:
31 SSH in Cadence
14 KB Halos (7 each direction)
12 KB swings OYO

THE THANG:
6 Snatches each arm
Run a lap around the parking lot (~0.25mi)
12 Sandbag squat presses
Repeat for 7 rounds

To wrap up
31 overhead tricep extensions
31 bicep curls
31 shoulder press
16 lawn mower pulls each side
31 merkins

MARY:
Some Mary’s were sprinkled in there

ANNOUNCEMENTS:
Year 31 for YHC
Christmas party at Airborne’s
D2D10K
Multiple AOs in need of site Q’s
81 years since Pearl Harbor was attacked. Thank you to all who served and sacrificed their lives in WW2

COT: Family, mental and physical health, marriages, etc.

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D2DB 10k 2023

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It’s baaaaaaaaaack for year three!
www.D2DB10k.com

1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners

The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.

Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023

Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.

Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!

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Cuomo made me do it

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Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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Coyote Ugly

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WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.

Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability

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Late Q, late backblast

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One of the worst feelings is rolling over and seeing the clock say 5:10 and you’re supposed to Q starting at 5. Quick decision that something was better than nothing, throw some clothes on and sprint out the door. Thankfully Divac had extra gear and put the PAX in motion. When YHC showed up we rucked around the front school loop stopping for some squats, merkins, curls and OH presses. The plan was 8 rounds of: 8 sandbag over the shoulders, 8 ruck pull throughs w/merkins, 8 curls, and 8 V-ups w/ruck OH. On odd rounds sprint to left fence then jog back. On even rounds OH carry to right fence then suitcase carry back. Due to YHC being late we didn’t get through all rounds. But times up back to COT. Thx Divac. Next time I won’t be late!

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