WARMUP:
THE THANG: we walked with weight
MARY:
ANNOUNCEMENTS: read newsletter it all in there
COT:
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”
1st cone
– Squats
– Lunges
– Calf raises
– Farmer Carry/Bear Crawl to next cone
2nd cone
– Bent over row
– Upright row
– Curl
– Overhead carry to next cone
3rd cone
– Flutter with press
– American Hammer
– Simba
– Sandbag toss with Man Maker
4th cone
– Dead Lift
– Clean
– Clean w/press
– Rifle Carry
We made it through about 3 rounds.
WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot.
THE THANG: we did a 4 corner work out. At each corner we performed the same exercise for the reps listed.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers
Round 6 – 14 CDDs
Round 7 – V-ups
We had a few minutes left to get back to COT where we ended with a little Broga.
ANNOUNCEMENTS:
Bethel Men’s Shelter 9/4
Intergence 9/13
HIM Camp
Read the Newsletter
COT: Prayers were made
Thanks again <@UQ50TPDLH> for the opportunity to lead!!!
WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats
400M Run
15 Burpees
15 Heels to Heaven
15 Squats
400M Run
9 Burpees
9 Heels to Heaven
9 Squats
Thing #2
15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.
YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.
Weather was warm but less humid than normal in August.
WARMUP:
Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10
Wind sprints alone
Wind sprints arm and arm with a partner
Mosey to the back lot
THE THANG:
Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150
Seal Team sit ups x 10
Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times
Seal Team sit ups x 10
Hold plank while each runner sprints 50 yards
Mosey back to COT
MARY:
LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10
ANNOUNCEMENTS:
Read the newsletter
WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise
THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom
Mosey to corner of Red Stone & Opportunity Dr.
Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.
Stop 1 – 5 Burpees
Stop 2 – 5 Burpees + 10 Calf Raises
Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats
Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins
Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers
Mosey to Parking Deck, Conquer the PD (Run to top)
REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)
Mosey to COT
MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep