Man Bags & Dragging Asses

WARMUP:
10 windmills, 10 Moroccan Night Club, 10 Cherry Pickers, Plank, Stretch, Dirty Dogs & Honey Humpers
THE THANG:

All Movements With Sand Bags (weight of users choice)
Maintain Zone 2 H.R.

15 Flutter Press
20 Single Leg Lunges
Max Man Makers
Lap Around Amphitheater w/weight.

15 Thrusters
20 Curls
Max American Hammers
Lap Around Amphitheater w/weight.

15 Chair Press
20 Rows
Max Lateral Burpees
Lap Around Amphitheater w/weight.

Completed Circuit 2X

MARY:
Pax Split 4/4
200LB Sandbag P.T.
Row, Curl, Press

ANNOUNCEMENTS:
Bethel Men’s Shelter Needs Volunteers, HIM CAMP Aug. 11-13. Sign-up.

COT:
Prayers for Sasquatch’s Family

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Team LiverEaters

WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Pickett’s Charge

Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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Bags and blocks (my daughter built this workout…just saying.

WARMUP: Not much, we got right to it.

THE THANG:
15 Flutter Presses
20 Single Leg Lunges
Max Man Makers
Weighted Walk
15 Thrusters
20 Curls
Max Merican Hammers
Weighted walk
15 Chair Crunches
20 Rows
Max Lateral Diamond Burpees

3 Rounds – All movements w/a variety of sandbags, Jerry cans, medicine balls, blocks.

MARY: No time for Miss Mary, eh I guess we can count the 200lb sandbag overhead presses.

ANNOUNCEMENTS: HIM CAMP / Aug 11-13
COT:

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Spiderman Loop, without all the Spiderman crap

WARMUP: Pledge of Allegiance
THE THANG: Spiderman Loop. Up Main, right on Tom Hall, right at Town Hall, right at top of hill at LOom. Stop at Town Hall to max Merkins, stop at Print Shop for 10 Pull Ups.
MARY: None that I can remember
ANNOUNCEMENTS: Click Bait has something awesome going on the weekend of August 11.
COT: Prayers for healing.

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Everything BUT The Kitchen Sink

WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.

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I’ve Never Done This Before

WARMUP: World’s shortest mosey (10yds), 5 Burpees, Mosey more, Shoulder Taps, Mosey more, SSH, Mosey more, Toy Soldiers, finish the Mosey to the back lot.
THE THANG: We had a circle of cones ~10yds out from the center cone. On the outside of the circle, we’d complete the round of exercises, 10 reps each, then bear crawl to the center cone for 2 wide-arm merkins, then crawl bear back to the outside circle and wait for the six.
Rd 1: 10 Carolina Dry Docks & 10 Peter Parkers
Rd 2: 10 Parker Peters & 10 Dips
Rd 3: 10 right side lunges & 10 left side lunges
Rd 4: 10 Slooooow Squats & 10 Jump Squats

Light Poles: This is something I’ve never done and had no idea how long it would take. Remember, not a pro and this is peer led.
Starting at the first light pole, run up two light poles, NUR back one, then 2 V-Ups.
From that point, run up two more light poles, NUR back one, 3 V-Ups.
Continue all the way up the hill to the 13th light pole, adding 1 more V-Up at each light pole.
Mosey back to the 1/2 wall I love so much and grab a partner.
Partner 1: 5 Over & Backs (more complicated than it should’ve been)
Partner 2: Burpees
Flapjack
As a group, 10 Muscle Ups.

MARY: Back at COT
ANNOUNCEMENTS: Independence Day Convergence, Stuff The Bus, HIM Camp
COT: Yes

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MOGADISHU MILE WOD

WARMUP: Mosey in the parking lot with some stretchy stuff.
THE THANG: Mogadishu Mile History – “Three Rangers Foundation”
In the late Summer of 1993, then-President Bill Clinton deployed a Special Operations Task Force (Task Force Ranger) to Mogadishu, Somalia, to capture Somali warlord Mohammed Farah-Adid. The bulk of that Task Force was composed of American Rangers from the 3rd Battalion, 75th Ranger Regiment. On 3-4 October 1993, Task Force Ranger became embroiled with Somalia militiamen in an overnight gun battle, the intensity of which was likened, at the time, to the most intense firefights in Vietnam. (This story is captured and told in Mark Bowden’s best-selling book, “Blackhawk Down,” as well as in the major motion picture, by the same name.)
On the afternoon of 3 October 1993, Task Force Ranger boarded Army helicopters for what was expected to be a “textbook” raid to capture two of Adid’s lieutenants. Using rocket-propelled grenades, Somalia militiamen shot down two US Blackhawk helicopters, turning a planned raid into an unexpected rescue mission. Driving that change of mission was the galvanized commitment of American Rangers to “never leave a fallen comrade.”
When the US and Pakistani relief convoy arrived on the morning of 4 October to relieve the battered Ranger force and return them to the Mogadishu Olympic Stadium, there was only enough room in the armored vehicles for the dead and severely wounded. The walking wounded and the few unscathed Rangers would move from the helicopter crash site to the Olympic Stadium on foot – a distance of about a mile – all the while still under attack from rocket-propelled grenades and small arms fire. At the end of the battle, 18 Americans were dead and 73 were wounded, and one was captured. To those moving by foot on the morning of 4 October, that relatively short but lethal distance between the helicopter crash site and the Olympic Stadium became known as “The Mogadishu Mile.”

I neglected to remember the significance of the rep count 19. It represents the 18 service members killed + 1 captured.

4 Rounds to be completed with a coupon. Options were Ruck, Cinder Block, Kettle Bell. Never lose contact with your coupon. Shield & Click Bait completed this with a weight vest.

4 ROUNDS
19 Ground-to-Overheads
19 Squats with coupon racked on the front
19 Push Ups: 19 with left hand on the coupon then 19 with right hand on the coupon (38 push ups per round)
400m run with coupon

Once we completed that WOD, we went to the pull up bars.
One man on every bar for 19 pull ups. Every remaining man holds a 6″ plank until all pull ups are completed. Flapjack.
Repeat.

MARY: A few of these exercises for 19 reps.
ANNOUNCEMENTS: HIM Camp, Independence Day Convergence, Stuff The Bus
COT: Yes

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A Little Bit of Everything

WARMUP: 25 SSH, 25 Peach Pickers, 15 windmills, 15 Moroccan Night Clubs, Hillbillies, Toy Soldiers
THE THANG:
Indian run around WEP while alternating mode of transport every trash can (run and bear crawl). Realized this was stupid and changed to running and bearcrawls where 6 runs to front.

Mosey to Monroe White road pendulum and conducted 11’s merkins and flutters at top of hills and 10 squats at bottom. Ended at 6 and 5 to complete other fun stuff.

Mosey to Print Shop and did 7’s with pull ups and big boys.

Mosey back to WEP stage. Did wall sits while passing Cindy back and forth.

MARY:
Blares
Chumbawumba (I get Knocked down) doing burpee every time I get knock down is said. It’s said a lot especially at the end.
ANNOUNCEMENTS: HIM Camp, read newsletter

COT: prayers for Clickbates friend John. Prayers for Layla, travel for cohiba and naked. And Lyla in Greenville. Praises for testimony by click bates FNG. God is good

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The Slithering: Bushwood’s Finest

WARMUP: Mosey up bus lane, shuffle mosey shuffle mosey

Hillbilly Walkers, cherry (strawberry) pickers, sumo squats, monacan night clubs
Mosey to slight hill to loading dock
7s: Bombjacks/ Carolina Dry Docks

THE THANG:
Mosey to Band lot
Snaking through the lot with 15 pain station’s, in between moseying
5×15 burpees-75
10×15 Merkins-150
15×15 squats-225

MARY:
N/A

ANNOUNCEMENTS: HIM camp 🤨 sign up

COT: prayers for parents traveling, participating in HIM camp, my travel to NJ and my mother’s grieving loss of stepdad

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