WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less
THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance did 7’s Step ups at the benches, run up to the top of the hill and did dips, crab walk down the hill. Last made our way to the far lot, 1-2-300 Dora, Merkins, LBC, Squats, partner runs ~1/2 lot. Mosey back to COT
MARY: Briefly
ANNOUNCEMENTS: Helmets grandstanding speech on Friday, Bethel…
COT: Of course, lots of prayers and praises needed.
1. Low Slow Squats (focus on depth and control)
a. 1-2-3-1, 1-2-3-2 – 10X
1. Push-up to Downward Dog (shoulder activation)
2. Pickle Pointers with Pause (2-second hold at top)
3. Plank with Shoulder Taps
a. 1-2-3-1, 1-2-3-2 – 10X
Dynamic Movement Prep (6 minutes)
• SSH (wake up the nervous system)
o 1-2-3-1, 1-2-3-2 – 10X
• Arm Circles: 10 forward, 10 backward each arm
• Leg Swings: 10 front-to-back, each leg
• Torso Twists: 15 each side (extra for spine mobility)
WARM-UP – PART II
LINE UP
• Walking High Knees: 30 steps
• Butt Kickers: 30 steps
• Bear Crawl forward 10 steps
• Crawl Bear backward 10 steps
• Walking Lunges: 12 each leg (slower, deeper)
• Low Slow Squats (focus on depth and control) 15 reps (slow and controlled)
THE THANG:
WITH SANDBAGS – ROUND I
5 MM. JOG to end of parking lot-> 10 SQUATS
LUNGES back to start – 5 MM
OH Toss to EOPL 10 SQUATS
Jog back to start 5 MM
1 minute rest
WITH SANDBAGS – ROUND II
10 Seal jacks Rifle Carry to EOPL 10 Merkins
Lunges back to start 10 Seal jacks
Jog to EOPL – 5 Merkins
Walking OH press back to start – 10 Seal Jacks
STAIRS WITH SANDBAGS
2 rounds of bleachers then walk to COT
MARY: Had heat stroke. Didn’t show.
ANNOUNCEMENTS: Bethel Men’s Shelter, Independence Day convergence, Sweaty Barry
COT: prayers and praises for Luka, Matteo, <@U08NJ8FF1PF> 1st child is coming soon!!, <@U011KKZ17U6> 14th anniversary
THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps
Exercises: (if you fail to complete required reps, move to next exercise in next round)
Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint
Had some extra time so did some sprints with exercises
MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?
THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10
Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees
Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.
Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.
Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.
Explained JackAss Burpee Webs. Hope to see it recorded in a BB!
Mosey to COT
MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.
ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.
COT: Prayers & praises and YHC prayed us out.
Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.
Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.
Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!