A bunch of EMOMS and Gratitude

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Warmup:
SSH IC x 20
Windmill IC x 10
Seal Jack IC x 20
MNC IC x 20
Plank Jack IC X 15
Lap

Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between

Emom 1
10 Burpees Every minute on the minute

Emom 2
15 Merkins 10 Squats 5 Diamond Merkins (dropped the diamonds after minute 5)

Emom 3
20 Flutters
10 Hello Dollys
20 Hammers
5 In and Outs

Retrun to COT

10 Peter Parkers IC

And then….5 Merkins…and then…5 merkins….and then…5 merkins…and then 5 merkins…and then 5 merkins

Close right at 6:00.

Message today was not feeling that we “Deserve/are owed” anything vs. feeling gratitude for what we are given. Message really hit because of how grateful everyone was for the 100 burpees to start things off.

Thanks to BC for the opportunity!

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Brick by brick/Post by post

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WARMUP: Did some moseying around with SSH, Hillbillies, and Squats
THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down.
Mosey to Sunbelt lot.
Quick DORA like run with merkins/lbc’s/squats.
Mosey to Main Event – Starfish type workout with 7 solid stations. Burpees/Merkins/Big Boys/LBC’s/Mak Tar Jyes/Dry Docks/Jump Squats. All stations had high rep counts for max suffering.
Mosey to a station, near crawl back, do 1 burpee on first round, 2 burpees on second, etc…
All pax gave max effort to complete, but fell a little short on time. Moseyed back to COT.
MARY: Not her day.
ANNOUNCEMENTS: Christmas Party! Get there!
COT: All shared. Live your best life!

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Modified Belle Ringer

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WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start.

THE THANG:
Modified Belle Ringer
Format: AMRAP for 30 minutes
Set-Up: Make a 5-point star with each point of the star being 10 – 15 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoCleantoPress. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.

Each complete trip is 125 reps

Most PAX made 2 complete trips!

MARY: NONE – Cindy would have been jealous.

ANNOUNCEMENTS: Christmas Party, Bethel serve, read your newsletter

COT: The second half of this workout is really COT centered around a topic of conversation. All guys participated which was great to witness and sparked back and forth conversation that I pray helped those who are seeking a Shield Lock. Will not go into the specifics of what was shared, gotta STK!

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Deck The Halls with reps and running

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WARMUP: SSH
THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps.
Hearts: Merkins – Ace: Plank 60s
Spade: Squat – Ace: Wall Sit 60s
Diamonds: SSH – Ace: Line Jumps :left_right_arrow: then :arrow_up_down: 60s each.
Clubs: BBS – Ace: Feet on wall sit ups. X25
Joker: Lap around the Christmas tree then 10 burpees
90 reps each suit workout
Next up Indian run around WEP
Finally end up at the top of the hill on the south end for some 7’s with squats up top and v-ups at the bottom. Slippery slopes with leaves when going up and down. One casualty… RIP <@UMVTXH0BX>

MARY: she found us
ANNOUNCEMENTS: newsletter, Christmas party
COT: YES!

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Diaper Board Circuits

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WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time

2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time

3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time

Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir

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Singing in the Rain

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WARMUP: No, too cold
THE THANG: Run down and up through Dominion Bridge, Over to Catawba Ridge HS, loop around the property then over to Forest Creek MS, loop around the property and back through Dominion Bridge and loops around Blue Smokehouse. Many loops.
MARY: Yes
ANNOUNCEMENTS: No
COT: Yes

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Ice Ice Baby – Board pushing

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WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch

Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium

THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line

Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion

Repeat until 5:45 – we got about 4 down and backs

Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed

MARY: 4 minutes of ab work, everyone got to call an exercise

ANNOUNCEMENTS: yes
COT: yes

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How to use a stopwatch

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Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer for us which pretty much worked flawlessly.

We took a quick mosey to the only dry spot we could find down by the football field. Then moved into our series of Amrap exercises with a minute timer for each set. They started out as follows, wide arm merkins, regular Americans, mountain, climbers and shoulder taps all 10 reps each. The next set was leg exercises which included squats, sumo squats, calf raises, and monkey Humpers the next set included LBC‘s Weezy, Jefferson‘s American hammers and flutters. The final set side straddle hops jump squats overhead collapse, and Moroccan nightclubs did a few exercises in between, but mostly stayed with these four different sets. We stayed mostly dry until we had to head back to COT in it downpour on us we finished up with some abs and it’s about it.

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