WARMUP: exercises
THE THANG: 11’s X 2 + gears
MARY:
ANNOUNCEMENTS: newsletter
COT:
WARMUP: None
THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there
MARY:
ANNOUNCEMENTS: Newsletter
COT:
We did a very intentional non intentional workout. Deliberalicity was the foremost in the foreground of everyones afterthought.
WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.
Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers
Big Boys/LBC
Ace of Aces – The Fearless Flyers
SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles
Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants
Box Cuttahs/Fluttahs
Box Cutter – Crimekillz
Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra
Merkins/CDD
Mercedes Benz – Janis Joplin
Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)
Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass
Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful
Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen
Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain
Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees
Bomb Jacks/Calf Raises
Happy Jack – The Who
Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)
Alternating Lunges/Squats
It Won't Be Long – The Beatles
Gas Pumpers/American Hammers
409 – The Beach Boys
Burpees/Flying Squirrels
Watch Us Work It – Devo
Laps
The End – The Beatles
MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot
THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.
Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.
Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges
Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.
MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.
ANNOUNCEMENTS: Yes, sir.
COT: Is the 5th Core Principle
Thanks for the call, Masterpiece. 👁️
WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
Ran and Rucked
ANNOUNCEMENTS:
Cannoli Run
Ruck
COT:
Mental abd physical health
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises.
15 in total back to the road
Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds
Mosey back to COT
MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer
ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June
COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer
WARMUP: We warmed up
THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.
MARY: Yes
ANNOUNCEMENTS: College graduates were mentioned.
COT: Was a good one
Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.
## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.
## Awards & Decorations:
During his service, he earned several recognitions, including:
* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon
He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder
The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.
Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses
2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track
Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises