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WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground

THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.

MARY: Done throughout the Main Event

ANNOUNCEMENTS: Read your newsletter

COT: yes, as required by the 5th Core Principle (in proper order, DOAH)

This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.

Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?

Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!

#KeepPosting

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US Navy SEAL Feeks

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Began with a short run
Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches.
Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three iterations.
Run
Delivered bio on Navy SEAL Patrick Feeks.
Thang2: at the ROTC bars:
Toes2bar (10)
OH press w/ cindy (10)
Curls w/ cindy (10)
Squats w/ cindy (10)
Run down hill to stop sign and back
Repeated for a total of 5 rounds.
Mosey run to benches.
Thang3: Bench work
Derkins (8 in cadence), step ups (16 each leg), dips (12 in cadence), incline merks (20)
Mosey run
Mary rounds: freddies, LBC, BBSU, American hammers, leg lifts, dollies, etc.
Fini

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Welcome Baby Owen!

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WARMUP: oyo
THE THANG: Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi

MARY: no
ANNOUNCEMENTS: welcome baby Owen and congrats granddad @U5CF2DMKK
COT: yes

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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Borrowed ideas of sweat

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WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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A Smokin Swinging Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder

The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges

2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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@6@6officialtherealthisone

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WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera

6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.

All other videos and use of the name is purely shenanigans.

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Mike Tyson on Repeat

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WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back

Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear

Found the Sherwin Williams wall for some people's chairing

Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)

MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.

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45 into 30

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WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.

Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.

Some work outside the new gym, it's shiny over there.
MARY: Yea, a little

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