WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout. Planks ensued along with a few Broga poses, Peter Parker’s and merkins. From there we moseyed to the bus loop for the main event.
THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.
After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one. Just because.
MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered. And we welcomed FNG Sweat Shop.
YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.
Thanks to Poppins for the call to Q. It’s always an honor to lead.
Gratefully,
Cyclops
WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.
WARMUP:
SSH
Windmills
Merkins
Peter Parkers
THE THANG:
Farmer’s carry to big parking lot
In celebration of India’s Independence 75 years ago today, we started things off with 75 kettlebell swings
Split into 2 groups:
Lighter bells – 30lb and under
heavier bells – over 30 lbs
1 minute each exercise
Heavy bells:
Squats
Deadlifts
Chest Presses
Lawnmower pulls
Swings
Light bells:
Curls
Tricep Extensions
Shoulder presses
Clave Raises
High Pulls
Farmer’s carry around the parking lot. Drop your bell, and switch groups.
2 full rounds of this, then between rounds 2 and 3, we added 1 minute of LBCs and 5 man makers to each lineup.
MARY:
Bonsai called for Merkins, then we held the bottom until time was up
COT:
Prayers for the first day of school today in the Fort. Prayers for teachers, parents, students.
Praise for DaVinci’s step father
WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.
THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.
COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!
WARMUP:
YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.
THE THANG:
The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.
Hit the stage for partner ab work.
Nur back and forth up the hill.
Finished with wall sits and burpees.
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop
WARMUP: pre-stretching OYO
THE THANG: ran 1 big loop. Route was down 160 to White street, all the way to Kanawha up to Spratt, then down Harris alllll the way (hills included) to Munn and back to COT.
Some PAX cut over before Kanawha, some PAX added in extra down by Sam Smith or old Kingsley…but all PAX came back soaked with sweat and up 1-0.
MARY: nada
ANNOUNCEMENTS: lots in your newsletter!
COT: ✅