Clovis showed us

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WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

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Just go.

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WARMUP: SSH 20, low slow squats 10, 5 burpees…go time
THE THANG: Being DR all last week and no working out, aside from eating and drinking, made this a bit more sucky than it needed to be but the only way to jump in is with both feet. So running with push-ups got the call.

Here’s what we got: every .25 miles = 25 merkins. After mile 1 and mile 1.75 (which is top of the hill in the back of the school), we waited for the six doing flutters.

Simple but effective. Total mileage was between 3-3.5. Some of us (🙋‍♂️) owe a few more merkins as form started to suffer or time to get back was creeping up.
MARY: More flutters and American hammers.
ANNOUNCEMENTS: Final countdown CSAUP, QSource on Tuesday Baxter SBUX, be there!
COT: Change Order and his family, kids going off to camps, travel

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Escalator Goes Up, De-escalator Goes Down

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WARMUP:
Divac
Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court.
THE THANG:
4 corner escalator (increasing reps each corner) with bear crawl the short side and burpee broad jump/walking lunges the long side.
10/20/30/40 reps.
Round 1 – Merkins
Round 2 – Jump Squats

Suicides on the basketball court
Round 1 – 3 Merkins at free throw, half, free throw, full
Round 2 – 2 Merkins at free throw, half, free throw, full
Round 3 – 1 Merkin at free throw, half, free throw, full
Round 4 – 0 Merkins at free throw, half, free throw, full

Spectre
Ladder de-escalator with run down parking lot and back each round
10, 9, 8, 7, 6, 5, 4
Merkin, Air Humpers, Diamond Merkin, Squats, Merkins with taps, Leg Raises

MARY:
ANNOUNCEMENTS:
Chatted about housing market and who’s gonna pay kids going away to college
COT:
God’s Will Be Done

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Partner Murph and Hills

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WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park
THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back.

Hand off to Fogerty did 6’s up the hill with BB sit-ups and SSH. Went to adjacent parking lot for 4 corners. Pax named an exercise and led. Got in 3 laps around lot.
MARY: continuous Mary without feet touching ground led by Pusher.

COT: prayers and praises lifted up. Fogerty took us out.

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600 lb Coupon with Better Music

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WARMUP:
Mozy round the lot.  Old man windmills.  Mountain Climbers. Merkins.  Diamond Merkins.  Wide arm merkins.  Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT:

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Abs-olutely worth it!

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WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the apartment where we performed 10x SSH, 10x Hillbilly Walkers and a bit of broga including down dog(deep calf stretch), honeymooner and some cat/cow to stretch out the PAX.
THE THANG: Since we moseyed past my original starting position I decided to call and audible and bring the PAX through the apartments and over to the entry road where the firehouse is located. At the stop sign we partnered up for an AROD. 300x LBCs, 200x IC Mountain Climbers, 100 Big Boi Sit-ups and 50 Absolutions. This was a new exercise to many so I gave them a demo. Much mumble chatter on this one, if you haven’t tried it, give it a go, the PAX involved will certainly Thank you! After that we moseyed back past the freighters, behind Teeter and over to the wall where we did some wall sits with a “PAX PIX”. While we all grabbed some wall, I had the PAX think of an exercise in their heads and one by one each ran to the other side of the wall while I called on each by name to call out whatever they were thinking and the PAX on the other side had to perform 10x and run back. After we all took a turn there, we all moseyed back to COT.
MARY: Ab-lab for 4 minutes, each PAX getting a turn to call cadence.
ANNOUNCEMENTS: Pothole is organizing a brew ruck of sorts as a charity event for his buddy Aaron. Check Slack for details. Word is there is a sweet patch for anyone donating $20 or above.
COT: Prayers for those and families dealing with loss, sickness and treatments. Prayers for travel mercies.

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Who is this DIEGO????

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WARMUP: Broga with Bodywash
THE THANG: Started with a quick 5 “knee touch burpee’s” OYO to get the pulse going a bit. Then a quick mosey behind the building to grab some coupons for “THE DIEGO” which is 8 rounds of the following with a block and then a lap:
Rounds:
1. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
2. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
3. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
4. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
5. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, (drop Merkins) (lap around parking lot)
6. 25 Squats, 25 Curls, 25 LBC’s, (drop Overhead Press & Merkins) (lap around parking lot)
7. 25 Squats, 25 Curls, (Drop LBC’s, Overhead Press, & Merkins)
8. 25 Squats (Drop Curls, LBC’s, Overhead Press, & Merkins)
(lap around parking lot)
MARY:
ANNOUNCEMENTS:
COT:

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Dora & the Hill

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The mumble chatter was strong from the start this morning & never ceased. It helped cut the thickness of the air.

WARMUP:
Short mosey to the FMPD parking lot for some SSH’s, Windmills, Moroccan NC’s & LSS’s

THE THANG:
Mosey’d over to Massey St & up the hill to the parking lot.
Since we were 5-strong, split into two groups for a Dora of 100x Merkins, 200x LBCs & 300x Squats.
First group ran down & back up the hill while the 2nd group whittled away at the reps. Flapjack until all were complete.
Some Bear Crawling & Lunges over & back across the top parking lot.
Mosey over to parking lot behind Hobos for more Bear Crawls & Lunges.
Ran back to FBChurch for Mary until time.

MARY: Yes – 10x Gas Pumpers > Double-Crunch LBCs > Dynamic-Count Box Cutters > Flutters > Catalina Wine Mixers. Closed w/5x Burpees.

ANNOUNCEMENTS: Read your newsletter. Lot’s coming up w/10yr anniversary & multiple CSAUP offerings.

COT: Praises & Prayers all around. Post next week with @Dojo on Q!

Thanks to @Small World for the opportunity to lead!

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