Squirrel 🐿

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WARMUP: run up the big hill, merkins (10), mountain climbers (20), little stretching, low slow squats (10), windmills (8), distraction 1 —> car drove by = 1 burpee
THE THANG: distractions.
– For every car or plane we saw or heard = 1 burpee that increased by 1. We made it to 10 burpees by the end. There was a 10 second buffer as well as a max out of 3 cars as we approached areas where more cars would be seen. No planes so that was weird.
– Light posts = 10 merkins. Treated these in clusters since there are a lot of lights and yes, lights had to be on.
– “Fort Mill” signs = 30 LBCs.
– Doors to the school, or any door = 20 squats. Again, clusters because there are a lot of doors. – Benches = 20 step ups total.
– Parking spots that had a 1 + 0 = 10 bomb jacks. Max of 3 sets in 1 area as this added up quickly.
– overall, we ran all over campus in a bit of a scavenger hunt / bingo / distraction mentality
MARY: made up for some MARY with a final set of squats and final set of 10 burpees
ANNOUNCEMENTS: AKA, bourbon tasting, Doty race…read your newsletter
COT: distractions are too easy throughout your day. What are you doing to be focused if you have a goal? Do you have a way to “remind” you? Do you write this “thing” on a piece of paper and look at it throughout your day? Do you look your M or 2.0s in the eye when they are speaking to you? Are you present or distracted and do you know it?

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VQ Warmup with a side of Tabata

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WARMUP: Spectre led the warmup for his VQ. He was well prepared with a plan and executed :
10 SSH IC
10 Merkin IC
10 Mountain Climbers IC
10 Imperial Walkers IC

The second portion of his warmup had the pax circle up. One pax would take off running in a loop around the parking lot while the remaining pax would do an exercise. The exercises were :
Squats
Parker Peters
Arm Circles
Arm circles reversed
Moroccan Night Clubs.

We each got a turn. At the conclusion of the warmup feedback was provided. Overall a great VQ warmup! Can’t wait to see him lead a full WO in the future! (Spoiler it’s going to be at the Swamp)

THE THANG:
For my portion of the workout I led a simple Tabata. 1:00 minute of reps followed by 15 seconds of rest. During each minute the reps of the exercises would increase by 1 as you go. Meaning you would start with 1 Merkin to 1 shoulder tap but could end with 6 merkins to 6 shoulder taps by the end of the minute.
This sequence repeated for all exercises listed below.

Merkin: Shoulder Tap, Peter Parker, Row, Plank Jack

Squat: Forward Lunge, Calf Raise, Reverse Lunge, Jump Squat

Big Boy Sit-up: LBC, Hello Dolly, Flutters, Freddy Mercury

Recovery Lap around the parking lot and then round 2.

Once we were done had 60 seconds left so we did 20 Hand release Merkins and 10 Burpees.

ANNOUNCEMENTS: Read the Newsletter
COT: prayers for cable guy and prayers for safe travels.

Thanks to Triple Lindy for the invite!

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Remembering Columbine

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WARMUP:
Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP.

CoP (IC)
20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs

THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.

Everyone grabbed a cindy…

Buy-in: 21 merkins. One for each wounded victim that survived that day.

Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.

13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)

Before each round the name and age of one of the killed victims was announced.

SSH were completed at the end of each round until the 6 was in.

this brought us to 05:56

Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)

ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.

AKA continues tomorrow at Minnow Pond, Blood Drive May 12

COT: prayers for mental health, our kids, Ukraine

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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You feel like it’s going to rain

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WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC

THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees

10 Burpees
25 Merkins

10 Burpees
25 Merkins
50 Lunges (each leg)

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats

As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.

With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.

ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.

COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.

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Beach Bods

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WARMUP: started off with a disclaimer and quick mosey to half wall on south side of N White St. SSH/PICKERS/MTN CLIMBERS/WINDMILLS, we then moved over to wall for a wall sit progression where one pax bear crawl across parking lot and back while rest of us sit, each round more difficult ending in toe raises and arms out during sit.
THE THANG: short run to playground for the THANG, AMRAP Cindy CRAWFORDS, goal was 10 rounds, we made it through 5 or 6, 5 Pull-ups, 10, Merkins, 15 Squats, 20 swing crunches, 25 calf raises. Next we did Indian run with a single burpee, got halfway around WEP then had to bee- line to veterans for MARY And COT
MARY: Flutters for 2 minutes
ANNOUNCEMENTS: lots going on, read newsletter
COT:

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RESPECTABLE DROPTHRILL

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Drop Thrill bday Q
Warmup
16 SSH
19-7-2 =10
Windmills
Cherry pickers
Moroccan nightclubs
Baby arm circles
Down dog stretch calves
Stretch arms across front and then behind head

Start walking

April 16, 1972
Leap year
16 Bobby hurlies

Sunday
7 imperial walkers

2 giant pandas arrive in US. The first. Ling Ling and Hsing Hsing
2 Burpees

Apollo 16, 5th moon landing launched 1254 pm
16 squats
5 lunges
12 OH claps
54 sec Al gore

Cubs rookie pitcher hurls 4-0 no hitter against Phillies
9 Merkins
4 BBS

2 British soldiers killed by IRA
2 Burpees

Chinese year of Rat
Rat Crawl

Star sign Aries
First 30 degrees of the celestial longitude
30 LBCs
Also The Ram
16 Ram Kicks

Pope Benedict 16 born 1927
16 OH press
19 imperial walkers
27 hillbilly walkers

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Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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All Good at The Swamp

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WARMUP:
Mosey to Fuji
SSH, Imperial Walker, Hillbilly, Mtn Climbers
Mosey to Near Death Island
One pax runs around the island while other pax exercise — Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles forward & backward

THE THANG:
Mosey to the fountain
20 Step Ups
20 Dips
10 Box Jumps
20 Derkins
Mosey to side of Best Buy
Balls to the Wall followed by People’s Chair (rinse & repeat)
Mosey to back end of Best Buy lot
10 Monkey Humpers
20 Parker Peters
30 Lunges
40 Shoulder Taps
50 Squats
Pax completed 3 rounds of the above with one lap in between
Mary — Flutters, Dollies, Backscratchers, Box cutters, Superman
Mosey home
10 Burpees OYO

ANNOUNCEMENTS:
Spectre VQ next week!
AKA convergence at WEP 4/30
Invergence on Shield Locks at WEP 4/30
Q School coming in May

COT:
After several days of intense upper body beatdowns at AKA this week, on this Good Friday YHC concentrated on legs & core along with a message about the GOOD that is all around us and inside of us at all times. It’s easy to get sucked into the negative in our media, our workplace, our schools, our families and friends. Even when I block out media, change jobs and reel in my interactions with others, the negative INSIDE ME can still take charge and become my focus. It takes strong and intentional commitment to focus on the GOOD. The GOOD is just as much around us as the negative, and the GOOD even surpasses everything else! Let’s make it our mission to focus on the abundance of GOOD all around us.

Among the GOOD this morning was FNG/Hot Wheels, EH’d by Tesla and rising out of bed at his home in Mooresville! Not only did HW drive an hour to post at The Swamp, he engaged like a veteran pax taking his turn counting exercises, sharing about his priorities (Faith, Family, Friends) and his how he surrounds himself with people focused on values and character. In talking about the GOOD in his life experience he highly recommended Love’s as the best truck stop food on the interstate!! Sorry Cake Boss, no Bucee’s mention.

Airwolf’s cadence count melody suggest some real talent hiding in those vocal chords. Hey, Band Camp, we might have a Barbershop quartet or Acapella group Q here!?!?!

Slapshot continues to Make The Swamp Great Again! Thanks for your leadership and the invite to lead in the Gloom!

Last, among the NOT SO GOOD things today was YHC’s poor safety skills. I made the decision to wear the florescent vest even though the parking lots are lit to ensure we could be seen. But that’s not even half the battle — strong safety also requires SEEING and good judgment. Near Death Island got it’s name because of my call to mosey to the traffic island across from Fuji then my lead of the pax into the street without looking left. Yes, I missed an incoming car with high speed destined to take out the back of the pack. Fortunately, they looked and had the presence of mind to stop. The driver stopped too and waved them across. A teaching moment for sure. Stay safe men!

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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