Rucked to FMHS with 2 pain stations in between. Squats, Merkins, Lunges, Curls, Pulls. 3 miles completed
WARMUP:
Side Straddle Hop
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Strawberry Picker
Merkin
Honeymooner
Downward Dogs
Mosey to movie theater parking lot
THE THANG: we split the following
Back to the 80s Dora
80 Squats
81 Merkins
82 LBCs
83 Lunges
84 Carolina Dry Docks
85 Flutters
86 Bobby Hurleys (did back at COT)
MARY:
ANNOUNCEMENTS: none but JWOW and I had great conversation about religion, family and eschatology
COT: prayed for families and our nation and world
Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank
Got in 4 loops at least 2 miles.
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!
WARMUP:
Side straddle hop
Imperial walker
Mountain climber
Imperial Walker
Merkin
Downward dog
Honeymooner
THE THANG:
Dora
300 Squats
200 Dry Docks
100 Lunges
50 Burpees
Mosey to Farm Haus Hill
Bear crawl up hill
MARY:
Done
ANNOUNCEMENTS:
Trash pickup
Bethel Men’s Shelter
Rock Hill Anniversary
Jaeger
Cannoli Run
Help in Rock Hill
COT:
Family health issues
Men’s Health
WARMUP: Yes – Mosey stretch SSH, Squats, Merks, Cherry Pickers, Nightclubs.
THE THANG: Crazy 8s ( Squats, Merks, and BBs) Followed by a ladder that started with Reps of 5 Bomb Jax, adding one rep at the next 5 rungs of the ladder ( Diamond Merks, Donkey Kicks, BBS, Plankjacks, and….Liberty Bibberty 7s which included BearCrawl as mode of transportation.
MARY: yes- 3 min pass the exercise around the circle
ANNOUNCEMENTS:
COT: Shovel Flag hand off Bushwood to Liberty Bibberty!!
Warm-o-rama: SSH, Grandpa Jacks, Windmils and another exercise I can’t remember.
We moseyed over to the parking lot and got to work.
1st Thang
Burpee Broad Jumps for about 100 yards
Lunge Walks back down to starting point
Bear crawls for about 100 yards
Nur back to the starting point
2nd Thang
11’s
Squats
Merkins
Moseyed back to the flag for a Bring Sally up push up challenge. We had a few minutes for a little Mary.
Announcements:
– WTF
– Bethel Men’s Shelter this evening.
– Several others, please refer to the news letter
Prayers/Praises
@Goose praises for 20years of marriage and prayers for safe travels.
Our country
Marriages
Children
As always it was an honor!!!
WARMUP: Yes, tried to gauge fitness level of FNGs. Leave no man behind, but (push them hard enough so we) leave no man where we found them
THE THANG: Mosey, stopping frequently to group back up for:
5 burpees
10 merkins
15 squats
Eventually with 15 minutes left in the workout. We “stumbled upon” 5 hidden sand bags. Partner up,: one partner works, one partner rests, then switch
– 5 clean and press
– 5 squats
– 5 presses
– 5 manmakers
– 5 over the shoulder
Carry the sandbags back. Trade with partner as needed
Stopped for some flexibility before arriving at COT.
Mary – keep flipping the bag alternating with your partner until 0600.
Welcome FNGS: Lucky Charms & Shoestring
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
Disclaimer Disclaimed
Mosey to Theatre for Warm Up
Socratic – Are some men born to be lone wolves?
Spur – Man hunts best in a pack.
We see best from 9 through 12 to 3 o’clock, but we cannot see our 6. We are blind to our 6. We need others to help cover our 6. This horizontal relationship helps all the members of the pack.
WARMUP:
25 SSH IC
10 Windmills IC
10 LSS IC
10 MNC IC
10 Hill Billy Walkers IC
Yoga
THE THANG:
Socratic – Do communities benefit when men combine?
Spur – Men recognize the Advantage of mutual defense.
Men recognize the benefit of community. A HIM locks his shield with other HIMs to protect the people behind the wall.
The Thang – Ladder Work across parking lot with Bear Crawls in between. Eliminated the last exercise each round. All Reps were completed.
5 Burpees
10 Bomb Jax
20 Merkins
30 Squats
40 LBCs
50 Monkey Humpers
Socratic – Can a man begin the fight against adversity before he encounters it?
Spur – Acceleration of the Shield Lock requires Preparedness
7s of Carolina Dry Docks and Big Boys
Mosey to back of Theatre – Wall Sits and Burpee Waterfall
MARY: American hammers til 0600
ANNOUNCEMENTS: Waxhaw CSAUP and The Jaeger coming up!
COT: Stays in COT.