Obligatory warmup
Partner up for Dora:
100x Rows
200x OH Press
300x Swings
Keep partners for 5 rounds of
P1: Farmer carry both bells 60yds
P2: Plank
Obligatory mary
WARMUP: no
THE THANG: we walked a bit
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top
THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:
WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.
7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.
MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep
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: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk
Round 2: 25-min of suffering
PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging
Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)
Everyone worked hard, everyone complained, everyone got better
MARY:
LBCs
American Hammers
ANNOUNCEMENTS: yes there were several
COT: Had to be there
WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.
WARMUP: None
THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way
MARY: none
ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter
COT: prayers for the Wyatt family
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer
WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops
THE THANG: Mosey with KB to the other side of the pond
– 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf Raises, KB mosey back to start
– 50 KB Plank Pick and Place 25 L & R, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Plank Pick and Place 25 L & R, KB mosey back to start
– 50 KB Romanian Deadlifts, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Romanian Deadlifts, KB mosey back to start
– 50 KB swings, Mosey w/ KB 40 yards across Parking Lot, 50 more KB swings, KB mosey back to start
– 50 Tricep extensions, Mosey w/ KB 40 yards across Parking Lot, 50 Tricep extensions, KB mosey back to start
– 50 Goblet Squats Sumo style, Mosey w/ KB 40 yards across Parking Lot, 50 more Goblet Squats Sumo style, KB mosey back to start
– 50 Curls, Mosey w/ KB 40 yards across Parking Lot, 50 Curls, KB mosey back to start
– Mosey back across the pond to COT
BTW It rained on us this morning and kept us cool.
P.S. – We really missed our sleeping brothers that decided to leave the rain to us.
MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…