WARMUP: none
THE THANG: 3.4 mile ruck, 8 minute intervals of sandbag carry
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Prayers and Praises..pray for Famers Inly… he needs it!
GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.
WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always
WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:
WARMUP: no
THE THANG: we walked a bit
MARY: no
ANNOUNCEMENTS: yes
COT: yes
Mosey down to the far end of the parking lot by the baseball field.
Dynamic warmup
30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters
The thang
Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…
Exercises were merkins and LBCs
Also had a burpee whistle blown at my discretion. 3 burpees each time.
So the cones were lined up at the distance from “home”
So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.
We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!
WARMUP: IC: IW HW CP WM AST MC
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>!
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
Warmed up and tried to stay dry ish.
25 SSH
5 windmills
15 IW
15 MNC
15 HW
The Tabata
4×4
30 seconds on 10 seconds off
Alternating merkins with bell
Right arm shoulder press
Chest press
Left arm shoulder press
Rest
Goblet squats
Right leg lunge
Calf raised
Left leg lunge
Rest
Curls
Hammers with bell
Tri extensions
Flutters with bell press
Done right at 6:00
Thanks to 3D for the call!
WARMUP:
THE THANG:
Took Massey to Harris, then Jackson and into WEP to check out the new sidewalks in the woods
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga
THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time
Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/
MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye