WARMUP:
THE THANG:
Wally World loop for 4.5, some ran more, some ran all of it and some ran less.
MARY:
ANNOUNCEMENTS:
COT:
Warmup:
There was one
The thang:
Mosey to corner of Railroad/Confederate
15 pushups
Mosey to Confederate Ave/withers St
5 burpees
Mosey to Withers/Watson at top of hill
15 squats
Mosey to Print Shop
5 pull-ups
Wash, rinse and repeat
Mosey to COT
Moleskine:
Affectionately now named “The Bermuda Triangle”, as YHC doubled back thinking we lost a pax in the gloom. Come to find out YHC was circling around like a doomed plane whilst said pax was already at COT. FWIW, 5 laps equals 3.6 miles.
Always a pleasure – Solo
WARMUP:
– Windmills x10
– Imperial Walker x10
– With Partner. One partner curls the sandbag 8 times, then switch. Continue to switch decreasing the reps by one until the series is completed.
– Sandbag lap around the loop to orient to the stations and what the rest of the workout will be.
THE THANG:
All stations are 10 count reps
– Station 1: Merkins w/ sandbag pull thrus
– Station 2: Bearhug sandbag squat
– Station 3: Xs & Os and Leg raises while holding the sandbag overhead
– Station 4: Bentover Row
– Station 5: Partner 1 completes a farmers carry with both sandbags. Partner 2 completes 10 burpees. Then switch
– Station 6: OH Press
– Station 7: Upright row and then overhead carry the sandbag to Station 1
We completed 3 laps and then one lap around with the sandbag racked to collect the paper signs
MARY:
– LBCs X35
ANNOUNCEMENTS:
– Volunteers needed for Leaders on the Links on Friday
COT:
– Prayers for marriages
Thank you Maximus for the opportunity! Love the upgraded theme with sandbags all the time!!!
WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !
YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.
The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.
Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.
THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.
once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.
ran back to Earthfare stopping every 1/4 mile for 10 merkins.
used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.
couple minutes of Mary to finish.
strong work by all today.
-Badlands
Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end
Slackblast or it didn’t happen (according to slackbot).
WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.
THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.
OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings
Walk w/KB overhead to next station.
Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps
Back to COT as the clock struck 0600
MARY: Included.
ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)
COT: Praises & prayers. Lots of prayers for mental health & well being.
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle
WARMUP: Mosey to the gym entrance – windmills (I/C & trucker-approved) and Cherry pickers (I/C). Mosey to the back of the school at bus loop – imperial walkers, hillbilly walkers and low slow squats with Moroccan night clubs all in cadence. Mosey to benches for dips I/C and Bulgarian split squats (Single count)
THE THANG: at the poles varying exercises of 11’s were completed in pairs. Mode of transport between the poles was lunge walking and lieutenant Dan’s. Every 3 sets or so – YHC called mosey around the car loop.
After completing the poles pax moseyed to the basketball court for four corners of 11 & 11 – notable callout of gas pumpers at one corner by twister.
From there – PAX Moseyed to the dumpster where pax did 20 d/c monkey humpers (facing footloose of course).
Mosey to gym entrance for dips and a little Broga- but just a little.
Mosey to cot for Mary
MARY: a few of airborne’s hip exercises and a inner thigh stretch brought us to 0600
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call Boogie Down. Always an honor to lead.
👁️
WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!