3 1/2 Kingsley loops
Pain stations at the turns of the loop, shuffles at the top and bottom lengths, discussion around jester.
WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps
dynamic movements around the traffic circle
THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various locations) at pickic benches 10 step ups with bag on right shoulder 15 derkins with right hand on bag, repeat on the left side. 25 bif boys, 8 clean and press 10 upright rows, repeat. followed by 20 American hammers. move back to soccer field stopping at light poles for calf raises. on soccer field throw bag across 5 burpees, lunge walk to other side, throw bag to other side alternating throws from right to left side. Lt Dans to the other side.
MARY: flutters, LBCs box cutters, hello dollys
ANNOUNCEMENTS: read your newsletter
COT: safety for d2d runners
WARMUP:
15-Moroccan night clubs
15-Overhead Claps
15-Imperial walker
10-Wind mills
THE THANG:
Slosey to the entrance
15 KB curls
15 KB overhead presses
10 KB rows each arm
Run to the 1st cone: 5 merkins
Run back to the beginning and repeat the exercises
Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run back to the beginning and repeat the exercises
Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
For 10 count we all discussed something that is impacting our life that no one knows about.
Run back to the beginning and repeat the exercises
Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
Run to the 4th cone: 20 merkins
Run back to the beginning and repeat the exercises
Mosey to COT and with Just enough time we did KB American Hammers
ANNOUNCEMENTS:
3/1/2025: Battle Bot’s send-off
3/14/2025: Convergence
3/15/2025: Jaegar and Fundraising efforts check give away
PRAYERS & PRAISE:
Cspan Style, Everyone provided a prayer and a word of encouragement.
Route with a couple loops in stockbridge commons neighborhood
Escalator style workout with stops every .2 miles
Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)
Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.
Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.
WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number
Station 1
Burpees
Flutters
WAM
Station 2
Lunges
Hammers
Diamond merkins
Station 3
CDD
Big Boy
Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner
MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for safe travels, new jobs and for grace
WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.
Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl
Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk
Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat
Round 8, 10
Dips – 15
Can’t remember
Lunge walk
Finished with airborne hip exercises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater, follow path around WEP, right onto 160, left onto Clebourne St, follow it to Main St, right onto Main St, back to COT.
Stops every 10 minutes for 10 reps of each:
Ruck swings
Ruck upright rows
Ruck squats
Ruck curls
Ruck overhead presses
Those without rucks who carried sandbags did 10 bag tosses and 10 plank bag pull throughs
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved
COT: P&P lifted up
Thanks for the opportunity to lead
NASA
WARMUP: nope
THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop.
MARY: no
ANNOUNCEMENTS: D2D
COT: a lot
WARMUP: SSH,Freddy
The Thing: 100 dips- Moved to rock Pile and overhead carried to each light and did 3 manmakers at 1st and added three at each pole- Finished with a dora
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT: