WARMUP:
THE THANG: run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile
MARY:
ANNOUNCEMENTS: newsletter
COT: pax travel and marriages
WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.
MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.
WARMUP: Murph Monday- get after it
THE THANG: The Murph:
1-mile run
100 Pull-ups
200 Merkins
300 Squats
1-mile run
2 Modified and rucked 3 miles on the track.
MARY: No time
ANNOUNCEMENTS: Bethel, Read Your Newsletter
COT: Prayers for health and recovery.
WARMUP: Jog around the large lot, sans bells then a few warmup exercises.
THE THANG:
Upright Rows x 10
Thrusters x 10
Combine them for the full upright row-thruster..
Overhead carry the bells to opposite corner of the parking lot & partner up:
Partner 1: Farmer Carry both bells up the parking lot, ground them, NUR back.
Partner 2: Elbow Plank.
Alternate then repeat.
Overhead carry the bells to opposite corner.
Single arm rows x 10 each arm
2-arm curls x 20
Tricep Extension x 20
Overhead carry to another corner.
Partner 1: Hold a squat while holding both kettle bells.
Partner 2: Run length of parking lot and back.
Alternate then repeat.
Overhead carry to original corner.
V-Up with kettle bell x 20
Plank pull-through x 10ea side
Overhead carry to the stadium entrance.
1 arm Merkin x 5ea side then repeat
Flutters w/ kettle bell press.
MARY: Throughout
ANNOUNCEMENTS: Yes
COT: 100%
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.
WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back
THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.
Mosey home finished at 47 minutes.
COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers
THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA
MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins
Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
14 on the EASTSIDE got Murph all over them at The Badger of Fire…
QIC: YHC
Pax: @U090MEQJQBW , @U5DKASDQU , @U19FA0Q8Z , @U5DLC6D7X , @U01E9QD5QQK , @U05K5D10AG6 , @UN6PTD007 , @U0106CCEJ6L , @U08N6B7B3EF , @U01JUGK82TY , Eggo , @U014K6EAUFM , @U087NCUTMPT
The Thang: The Murph… cuz it’s Monday…
NMM: If sweat was dollar bills, @U014K6EAUFM could stop stripping. @U090MEQJQBW admitted that the only part he liked was the mile runs, but relented that doing a pull-up or pushup now and again probably wouldn't kill him or his T-Count. Strange how he looked straight at @U5DKASDQU when he said that, but hey… I’m not here to judge. We just about have @U05K5D10AG6 convinced to activate the FSD on his Tesla so he can nap on the way home from these things. @U08N6B7B3EF came back to the gloom with his terrible foot, and he was swinging (a kettlebell) like the Baxter King of Pineapples instead of running. I tried to get the name-o-rama done OYO, but I couldn't get anyone's age right. @U0106CCEJ6L wants me to get a job at Carowinds so he can come win giant stuffed animals due to my inability to guess ages or weights (which will be my trick for next week).
All in all, a fabulous morning. It's good to choose the harder way. It's usually the right answer.
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.
NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.