WARMUP:
THE THANG: Ruck March
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles
THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3
100 merkins
200 squats
300 LBC’s
Mosey back with a few exercises in cadence on the way.
MARY: she wasn’t there. Open to all men.
ANNOUNCEMENTS: Read your newsletter
COT: 5th core principle
Thanks for the call Barkley. :eye:
WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.
MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful
WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer
Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.
Do what the cards say based on suit and #.
– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back
MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!
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.