Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill
recovery loop with 5 burpees at bottom of the hill.
repeat 2 to 3 times
4 minutes of Mary back at CoT
THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop
WARMUP: Walk 20ft, circle up and do some SSH followed by 5 Burpees. That’s all you get.
THE THANG: Run the Earth Fare lot then 20 Merkins.
Run to the bottom of the hill before the GHES entrance. 10 Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins.
Grab a partner and push each other until the finish.
Run to the first light pole heading up the back road. NUR to the next light pole, run 2 light poles, NUR 1, run 2, etc all the way up to the top. Recovery run with your partner back to the start.
Do a set of American Hammers.
Repeat the round heading up and down the hill then Grave Diggers and other Mary exercises.
Run the lap around the basketball lot, burpees, then grab the 6.
Final instructions: Run back to the bottom of the hill in front of the school, do the CDD, W.A.M. and Diamonds.
Run back to the stop sign for 20 Merkins, run the parking lot and do more Merkins.
MARY: Scattered throughout the workout.
ANNOUNCEMENTS: You know what to do.
COT: IYKYK
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
It was a hot humid morning in The Fort at Sweep The Leg. We had 6 pax post to start the week right.
Disclaimer was given.
Today is about realizing you can’t do it all on your own. To often we fail to realize that we can’t bear the burden all on our own, thankfully we have our tribe, our pax our shield locks to help us through the hard times. Together we are stronger. Today our pain stations are about showing that
Pax divided into pairs of similar paced runners. Today the number to remember is 200 all pain stations
Run to Colosseum (Gold Hill Middle School)
Pain Station 1
-LBC
Run through Middle school down the back driveway towards fields. Stop at first street light
Pain 2: Flutters
Right on Dam rd, right on 160 Left into Brayden, run towards Brayden clubhouse
Stop at Brayden pool
Pain 3: American Hammers
Loop Brayden back to pool,
Pain 4: American Hammers
Back to COT with the VA Pax
Prayers for Pushers 2.0 and her surgery, shields 2.0 traveling and other things on our heart
Olaf took out us out with the 6 ruckers
-Yard Sale
WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered
YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.
Honored,
👁
I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.
The Thang
Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.
COT
Prayers for Decibel son Noah and his recovery
WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:
Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by “The Murph” but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min.
Straight Up stayed back to do a time trial and some solo work, the rest of us headed out.
THE THANG:
1.5 mile run to Allison Park
100 dips
200 shoulder taps
300 SSH
1.5 mile run back to COT
Made a couple stops during the run for some merkins and made it back right at 0600
CoT – then Fishstix and YHC headed straight over to NaFo for the official Murph
As always, an honor to lead the group, especially on a holiday such as today.
Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT