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
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: core-ish
THE THANG: lots of ground to cover
Mike Tyson—>bear crawls—>squats
Mike Tyson—>bear crawls—>split squat
Transit: Mosey—>Sprint—>walk
Muscle ups
Transit
Triple Check (group of 3):
-Sandbag over the shoulder x5
-Tammy Wynettes (one guy does Merkins, one guy matches him with squats)
Head back with the bags. Ask for help when you need it to rotate. (We lunge walked for quite some time, that sucked)
Found some pre-set blocks:
5 each
Manmaker
Squat Thruster
Cossack Squat
Head to COT
NMM:
How do you feel when other people ask you for help? It’s a good feeling and mostly you’re honored they came to you. So, why is it so hard for you to ask someone else for help when you need it?
WARMUP: SSH MoroccanNight Club Hillbilly Walkers Imperial Walkers
THE THANG: Baseball Diamond with Pain Stations
MARY: Heel touch Big Boy Sit-ups
ANNOUNCEMENTS: Bethel Men’s Shelter May 1st
COT:
WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs
THE THANG: Credit goes to <@U0246PJNM6V> for the <#C02PN2RAS4A> Q yesterday. A slight modification due to the soreness factor from yesterday. Run to light pole and do flying squirrel depending upon number of light pole we are at. The. Run back and do in increments of 10 these exercises:
Merkins 10
Mtn climbers 20
Monkey numbers 30
Squats 40
Calve raises 50
Moroccan Night clubs 60
LBCs 70
Overhead claps 80
Penguins 90
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:
WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.
Mosey to football field for birthday board of pain:
Run the yardage and back to goal line to complete the listed exercise and number of reps:
10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.
Go back down ladder with remaining time.
Mosey back to COT
MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes
WARMUP:
THE THANG: Alabama Route
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle