Harris Street x2
120 merkins
120 LBC’s
4 miles
WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run
Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.
22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.
22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back
22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.
Repeat as much as you can, time permitting.
MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure
WARMUP: An adventurous warmup of circle runs and
SSH
IW
Tunnel touches
Merkins
Mtn Climbers
Overhead claps
One man ran two circles around us wilst we completed the various exercises.
THE THANG: We moseyed to the center of the park and partnered up. One partner ran half sped across the park whilst the other partner counted to 5 and then chased them down, completing the run to the concrete track. Jogged back. Repeated until everyone was annoyed.
Moseyed to the hill where the partners participated in the now trademarked “Indian Land Butt Sniffers Bear Crawl Uphill” :tm:
Then lunges uphill.
At playground – partners did planks, dips and grave diggers whilst partner ran around the playground.
The Mary was one set of flutter kicks.
Perhaps <@UGU3XR5RP> will have some comments but it was clear this was his favorite workout in months.
Dear Abby joined! We got a Chicago report.
We had the privilege of COT to express prayers for fellow Pax and also for Mrs DD.
Food drive to come!
WARMUP: Run Around WEP stop at every swing and do 10 SSH
THE THANG: Cuomo Had A Board and I Had A Board. Mine Was Better Only Because It Had Mac Tar Dyes Involved
MARY: Some In Cadence Which Pax Thought I Couldn’t Do
ANNOUNCEMENTS: Read Your Newsletter
COT:
WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.
After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.
WARMUP: 105 SSH in Cadence
THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins
3 minutes of Mary
WARMUP: SSH, Windmill, off cadence merkins, low slow squat, moroccan neck guy clubs
THE THANG: circuit, beginning with 8 reps each, increasing by 2 reps each time through
DL
Goblet squat
Merkins
OH press
kettlebell cleans
split squat each leg
Single leg DL
Repeat +2 reps
Farmers Carry, Rack carry, OH carry, farmers carry
25 KB swings
25 Merkins
Plank
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke
Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end
MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:
F2F final was very fluid and complimentary
WARMUP:
Mosey for 5 mins with exercise moves along the way
THE THANG:
Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs
Cake Boss mosey to baseball stadium for dips and derkins while PAX ran up the wall and back
8 rounds
Mosey to parking lot and partner up
Partner does bombjacks and chases partner to next island then does squats
Back to Skate or Die for some moseying and core work
Back to CakeBoss for more partner routines including some long NURs
MARY: included
ANNOUNCEMENTS: Saturday is packed with activities
1) adopt highway trash pickup Harris street park
2) donate blood out at Massey
3) Beers for Beetus at print shop
COT:
Prayers for Skate or Die’s brother and family
Lots of other requests and praises as well
Be a Dad….its a great honor :muscle: