WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins
THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw
MARY: flutters, wheezy Jefferson, heel touches, LBCs
ANNOUNCEMENTS: newsletter
COT: Ms and new jobs
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
Warmup
Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner
End with Airborne’s hip special and some Mary
WARMUP: Negative
THE THANG: If you’re not shouldering a sandbag, you’re carrying a kettlebell. We covered over 3mi.
MARY:
ANNOUNCEMENTS: Newsletter
COT: 5th CORE Principle
WARMUP: variety of warmup stuff
THE THANG: jog to the front of middle school.
Pick a bench.
20 step ups
10 decline or incline merkins
10 dips
Run the loop in front
Repeat 2 times
Jog around back of school
Took a wallsit. Each shared a personal struggle dealing with right now.
Shook out between PAX
all in wallsit again. First guy did a burpee, bear crawl to end of line, burpee, back in wall sit.
Next guy goes. Did this down gym wall
Ran back to COT with a stop at picnic tables by cafeteria for another round of stepups, merkins and dips
Couple round the circle of PAX led Mary
Then some stretching.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS
MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins
Buy out: 15 thrusters, 15 merkins, 15 swings
MARY: flutters, box cutters, dying cockroach and LBCs.
ANNOUNCEMENTS: read your newsletter!
COT: stays in COT
WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.
The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out.
While there was a lot of activity in the area, the PAX were few, and only 2 of us put the work in.
WARMUP: SSH IC, Cherry Pickers IC, Imperial Walkers IC, Hillbilly Walker IC, MNCs IC, Yoga
Without stopping – 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
Set 1: 3 sets
Alternating Clean & Squat – 5 each side
Overhead Press – 10 each side
SSH IC
Set 2: 3 sets
Reverse Lunge – 8 each side
Bent Over Row – 8 each side
MNCs IC
Set 3: 3 sets
Single Hand Swings – 10 each side
KB Merkins – 10 each side
American Hammers IC
Set 4: 3 sets
Upright Rows – 15
Goblet Squats – 15
Calf Raises
MARY: Flutters, Hello Dollys, Freddie Mercury’s
ANNOUNCEMENTS: The Fast 5, WTF
COT: Stays in CoT