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A Modified Miracle Mile Maelstrom of Muscular Misery

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WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.

Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers

1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps

Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places

Next round – shoulder taps AMRAP

Next round – dips AMRAP

Mosey to 12th station – restrooms – 3 reps each

Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)

MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage

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Regular Ol’ Rucking

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WARMUP: The disclaimer was our warmup
THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down.
MARY: She was not in today.
ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene bag packing, and trash pickup
COT: Shared some prayer requests

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The Journey of Getting Better

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Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke đź’¨ Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.

The Journey of Getting Better

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Tour all the parking lots

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WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey

THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:

Pain stations alternated between

  1. Exercise set (10 ea)
  • big boy
  • Plank jacks (plus short broga sequence with and isometric holds eg. down dog/updog/single arm/leg hold, Superman)
  • Calf raises

And

2. Burpees (started with 2 and increased to 10 by the last stop)

MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges

Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

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5 – 25 – 250

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Slow mosey around the perimeter of the parking lot, then circle up near COT for the following
WARMUP:

  • 20 SSH
  • 10 Windmills
  • 20 MNC
  • 15 Strawberry Pickers
  • 20 OH clamps

Then mosey over to the start of the WEP loop near the parking lot.
THE THANG:
5-25-250
In honor of Memorial Day (5-25) and the 250th Birthday of the United States of America
Run the WEP sidewalk loop. Start at the bathroom side so we get that nice uphill There are 11 swing stations. Run between stations. Stop at 10 of them, then do 25 reps of each of the 5 exercises at each of the 10.

  1. Merkins
  2. Mountain climbers
  3. LBC
  4. LSS
  5. Imperial walkers

At one station about halfway through we stopped to talk about the history of Memorial Day.
So mathing things out
5 exercises
25 reps each
10 stations
250 reps total of each exercise
By the time we got back around to the amphitheater it was 6am on the dot.

Simple yet effective. Repetition seems boring but doing max reps of an exercise, until it burns, builds tolerance, endurance, strength. We hit all major muscle groups. Got smoked.
MARY: no time
ANNOUNCEMENTS:
Alot going on. Read the newsletter and get involved.
COT:
Alot lifted up. Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.
SYITG
Blessings
-NASA

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Blocks, Coffee, and Sandwiches

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WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

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Around Fort Mill

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WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed

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A stroll around the park

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WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.

THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.

Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps

Switch after each exercise.

Mosey to hill to for a Dora of the board in reverse order.

One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.

Switch after each exercise. We made it half way through the board in reverse.

MARY:
Flutters, LBCs, etc for a few minutes

ANNOUNCEMENTS: Bethel, overnight ruc

COT: prayers for family member’s health

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