WARMUP: some windmills, squats with snap crackle pop sounds, IW, SSH
THE THANG:
See 1st F post of weinke since I can’t add picture…😂🤦♂️🤷♂️
MARY:
ANNOUNCEMENTS:
COT:
It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!
We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.
Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.
Back to COT for prayers and praises.
-JWow
WARMUP: Mosey, toy soldiers, butt kickers, caraoke, mosey, windmills arm circles
THE THANG: mosey to round about at stadium. Pax pick from index cards. Each card has one exercise. One pax serves as a timer. The timer carries a 40 lb ruck and/or 47 lb sandbag to top of the hill and returns. During the timers absence, the pax are working on the exercise listed on the card. Fellowship was kickin since nobody had to count.
MARY: Airbornes hip thingies
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP:
THE THANG:
5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.
Transportation
Sprint – 2 aisles
Side shuffle – 2 aisles *add bell
Lunges – 1 aisle *pass thru with bell
Bear Crawls – 1 aisle *Crawl Bear back
NUR – 2 aisles
Exercises
Curls – 10 ea arm or 20 both
Squats – 10 *20
Overhead Press – 10 ea arm
Tricep Ext – 10 *20
Swings – 10 *20
MARY:
ANNOUNCEMENTS:
COT:
Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches
Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.
Warmup:
SSH
Moroccan Night Club
Imperial Walkers
Mountain Climbers
10 man makers
squat hold with the bell
Turkish get ups
10 man makers
The Thang:
Partner up for Catch me if you can. One partner did 10 merkins and the other partner carried both bells. The first partner then caught up and swapped.
Next up was 6 cones with exercises that we rotated through.
20 Burpees
20 Curls
20 Seated one arm presses
20 American Hanmmers
20 Goblet Squats
20 Single Leg Dead lifts(oil derricks)
The PAX got in 3 rotations or more around the circle.
Overhead one arm carry the bell back to the COT.
Mary:
10 V-ups with bell
LBC’s in Cadence
The Site Q duties were passed from @airborne to @happy hour. Airborne has done a great job with this site and we look forward to Happy Hour’s leadership. We had 2 FNG’s which was great.
Thanks for the opportunity to lead!
Kermit was not having the thought of a Clemson party at the Hive, so he came decked out in his Vols gear to represent. One would say he was adequate in his preparedness. Although his attire was the wrong color of orange, YHC would say…
Wegmans and I are currently doing a workout program, complete with exercise movements that tend to make you scratch your head at how they are possible.
Each of us questioned our adequacy in attempting the below movements. Between each set we ran a quarter mile.
Core
• Landmine Wood Chop x 36 (18 ea side)
• Single-Arm Overhead Sit-Up x 60 – 30 ea side
• Deadlift x 40
Lower
• KB Goblet Squats x 40
• Calf Raises x 50
• OH KB Squat x 40
Upper
• Half-Kneeling Single-Arm Landmine Press x 48 – 24 per side
• One armed KB Row x 48 – 24 per side
• KB Chest Press x 20
Core 2
KB Side Bends x 40 – 20 per side
• KB Straight Leg Sit-Up X 40
• KB Deadlift x 16
At the end of it all, layers were shed and sweat was dripping. Solid work by all involved.
COT was good. Prayer requests spoken and prayed together. Show up next time to be part of it.
Thanks Airborne for the final Friday of the year!!
Punch List out.
WARMUP: it was windy so we kept it short and sweet and tried to find shelter.
THE THANG:
12 days
1-run
2- Turkish getups
3-Goblet
4-LBCs
5-Diamond merkins
6-chest press
7-American Hammers
8-Calf raise
9-Sumo goblet
10-Lunges (10 each leg)
11-Merkins / Lawnmower
12-Burpees
ANNOUNCEMENTS: Clave Boss tomorrow and bootcamp following at 730