THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.
DISCLAIMER: disclaimed
WARMUP: YHC Birthday Warm Up
– 6 Windmills IC
– 13 Hillbilly Walkers IC
– 19 MNCs IC
– 82 SSH IC
– Yoga
THE THANG:
Mosey over to the playground for Pyramid of Pain. First round reps of 2-10-10-10, followed by 4-20-20-20, then 6-30-30-30 and back down. Exercises were Pull-ups, LBCs, Merkins & Squats.
Moseyed over to the back entrance and did 6 burpees and 13 dips.
Moseyed to front of Elementary School and did 4-corners around the Loop. At each turn of the Loop, do the following:
– CDDs
– Calf Raises
– Big Boys
– Over Head Claps
First loop 10 reps, then 20 reps, then 30 reps.
MARY: Flutters, box cutters and reverse box cutters, American hammers.
ANNOUNCEMENTS: Hog and Coyote, Hangin with Stang
COT: Stays in COT
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.
Started with a mosey towards the entrance of the high-school.
Stopped and did
20 SSH IC
10 Windmills IC
Mosey to the bottom of the hill right at the entrance.
To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:
80 seconds work
2:40 minutes recovery
80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs
So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.
The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.
On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.
One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.
Thanks to Warning Track for the opportunity!
:punch: :punch: :pray:
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Windmills, Cherry pickers, SSH then mosey
THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total
Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message
20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers
MARY: 5 burpees, box cutters, Freddy mercuries
ANNOUNCEMENTS: blood drive today
COT: prayer or praise from everyone
Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT
WARMUP: 40-SSH
10 windmill
THE THANG: With Partner
50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats.
MARY: Hello Dolly, American Hammer, Flutter, Stretch
ANNOUNCEMENTS: CSaups -3 this summer
COT: Pray for our country, those soldiers who didn’t make it home, their families , mental health, to be helpful to those around us. Praise for the group.
We had 21 at for some off campus work.
We moseyed over to Baxter this morning for a little Mary.
Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats.
Partner 2: Run the stares gauntlet on Main Street.
We formed two lines for an Indian run back to COT for Mary, announcements l, and prayers/praises.
The report is as follows:
– was introduced to a mudslide this morning. It brought back memories of the bars at Auburn. Go War Eagles!
– and are going to go home and watch the movie airplane to prepare for ’s summer job.
– There was an sighting this morning and he was feeling chesty as he kept requesting merkins. He is going to host 10 nine year olds today for his son’s birthday party. We are expecting a steel cage match.
– was present and smelling like a million bucks.
– was introduced to The Milker this morning. We scared off some of the customers in the Starbucks parking lot.
– needs to increase the weight on his vest as he crushed the Indian run.
– is going to bath in Bengay as he knees were saying no mas.
– ’s eye tattooth is looking manly.
– needs to stop at Harris Teeter to pick up flowers as he is celebrating 21 years of wedding bliss.
– was having flashbacks of The Bronx seeing all of the trees cut down on 160.
– is ready for mainstream media with his Ron Burgundy breakdown of Slow Burn.
– and did a divide and conquer approach to the squats. It’s Science?
– is 78 going on 28. He crushed it out there.
– When isn’t dabbling in the markets he is dabbling in pain.
– Get on you Q list, he ready!
– was looking for a 60
– Mole ruck, but settled for a bootcamp.
– and @ironman (Jarvis) rounded us out. Ironman is accelerating and is also ready to get on the Q list.
This is my 100% accurate yet to be verified list by .
-JWow
WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!
13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man
WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins
THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)
We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.
MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family