WARMUP: Backdraft buffet
THE THANG: Barkley buffet
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.
Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!
WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:
RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap
RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap
RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap
RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap
RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap
RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap
RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap
Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!
WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs
Most got through 6, some got 9 holes. All ran 3 miles.
MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.
WARMUP: Ran to back parking lot of middle school for a quick set of exercises and some broga. Exercises included SSH, windmill, low slow squat, Maracan night clubs, toy soldiers and butt kickers.
THE THANG:
Bonsai portion of the Q:
Nur to rock bed down by light post to grab a rock for the following.
20 INC overhead chest press
15 INC chest press on your six
15 INC lat raises
15 INC curls
Sir Top Hat portion:
Moved back up to half wall behind elementary for 8’s. It’s been a while since he has been to a workout so he forgot we could only count to 7.
Burpee and muscle ups on wall
STH had a few extra minutes left because all the men were such studs and cruised right through the workout without a problem.
Wall sits with 15 heel raises mixed in for two cycles.
Weezer’s portion:
Mini Dora
75 merkins
100 squats – most of us didn’t listen very well and did 125
125 LBCs.
Cyclops portion:
Back down to the light poles, Long Duck was expressing his displeasure about how we kept moving him around back and forth between locations.
Each light pole – 9 merkins, 12 squats. I think we got to 4 before time to head to COT. On the way back to COT, Cyclops thought we should do 5 more burpees, but Barkley, Rebound and YHC bat flipped and kept running. We wanted to make sure we made it in time.
MARY:
No time
ANNOUNCEMENTS:
Blood drive, D2D fundraiser
COT:
Marriage, Super Squirrels family,
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
WARMUP: SSH, windmills, cherry pickers and mosey
THE THANG: Dora (one runs -one works)
250 Merkins
300 CDD
350 LBC’S
400 SSH
MARY: Core works Planks 2:00 Heels to Heaven 2:00
ANNOUNCEMENTS: Read newsletter, D2D Race Friday 7;00am. sign up
Message: We are always seeking peace and happiness- never achieved through selfish wants and needs always through- helping others and self sacrifice. What are you doing today to get good with yourself..
*call a friend today-that you haven’t talked too
*Do something special for your wife- be a intentional towards your relationship
*volunteer
*exercise-
*spend time with your kids
COT: Prayers for sick and teachers – back to school
Arrived early to count cinder blocks. We were in luck, one for everyone.
Mosey down the hill, grabbing a cindy on the way
warm up: imp walk, LSS, LBC, Gas pumper, hillbilly walker, shoulder taps, jump squats, calf raise, merkin clock, SSH, dy cockroach, freddie, windmill, jogged it out a bit, from jog to 100
cindy work, triceps, curls, bench press
plank curb walk, bear crawl indian run type deal .. fan favorite
twice half ran up the hill while the others worked, once BB sits, once heels to heaven
We did a jonah hill, 3 broad jumps, 3 merkins, 7 times
we did more cindy work, maybe like 3 times total, calf raises were included
Probably some other stuff
closed with Mahktar N’Diayes
Took the cindy’s home
I was gassed, this group kicked my a$$. Effort level from the group 100%+
Looks like we made it (barely),
Barry Manilow
WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.
Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.
Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment
Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools
WARMUP: lap
THE THANG: board of pain / 3 rounds
MARY: yes
ANNOUNCEMENTS:
COT: