WARMUP: None
THE THANG: Munn to Harris to Sam Smith through Sutton place to Sutton Rd. Some went back some crossed to Settler Hights to Mills to Sutton back to COT! Ruckers did something else.
MARY:
ANNOUNCEMENTS: Convergence, Sweaty Barry
COT:
WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.
Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.
Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed
Board of pain
20 reps each exercise. Run the aisle between exercises.
KB swings
Shoulder press
Skull crushers
Curls
Squats
Big boy sit-ups
4 corners down Emory Lane:
1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot)
2: 10 Apolo Ohno’s each side
3: 10 burpees then sprint up the Brayden Pkwy hill
4: Plyo split squat
WARMUP:
Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga.
THE THANG:
Jogged over to the front of the elementary school
Reps—21-15-9
Merkins and Squats
– Shared that my parents have been one of the biggest influences in my life. They’ve truly showed me what it means to love your neighbor as yourself.
Lap around the compound (~3/4 mile)
– It’s not our responsibility to judge others and their circumstances. Some folks didn’t have a choice for the life they were born into, others just made a mistake. If you have the capacity to, help others in whatever way you can.
5 rounds, 20 reps each
Merkins, Mountain Climbers (SC), Squats
Lap around the compound (~3/4 mile)
– All we’re supposed to do is sow seeds. There are a few seeds in an apple (5-8), but how many apples can you get from a seed? Hundreds.
Reps – tel:50-40-30-20
Merkins, Big Boys, and sprints
E.g. 50 merkins, 50, big boys, 500m sprints(5 rounds of ~100m sprints)
– Just keep sowing seeds. It’s not our responsibility to ensure they grow, just to sow.
MARY:
Built into the weinke
ANNOUNCEMENTS:
Hog and Coyote, The Barry, 4th of July
COT: Discernment, marriages, traveling mercies
WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!
WARMUP: None – Not @ STL
THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop:
• 5 Jump Squats
• 5 Regular Squats
• 15 Merkins
:vertical_traffic_light:Those stop signs added up fast — and so did the burn.
We completed 3 total loops. The final lap brought a twist for YHC who called an audible and cut the reps to squeeze in that last lap. Strong move for max mileage but serval PAX got them in.
:straight_ruler: Distance: Just shy of 4 miles
:fire: Legs were smoked. Chests were tight. Spirits were high.
MARY: None
ANNOUNCEMENTS: Tortose & The Hare, Bethal Men’s,
COT: Sasquatch & Spector’s Anniversary
Message of the Day
:clock4: Today is National Leave the Office Early Day.
It’s a great reminder that time is something we don’t get back.
That’s why I try to stay focused during the day—avoiding distractions like social media or unnecessary tasks—so I can truly disconnect and spend time with my family in the evenings.
I work out early in the morning before the day starts, not just for the routine, but so my evenings are open and intentional.
If we manage our time wisely during the workday, we create space for what matters most after it.
Work hard. Be efficient. And make sure your time reflects your priorities.
Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.
WARMUP:
No warmup. Pledge then 5 burpees
THE THANG:
Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.
Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys
COT:
Strong COT this AM! Prayers and praises all around.
WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog
THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m
Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.
MARY:
ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter
COT: Life’s fragile and unpredictable. Live it to the fullest.