WARMUP: N/A
THE THANG: Curls, Rows, overhead press, tricep extensions in exercise per row the last number of the parking spot was the reps. Finished the parking lot then took a lap for the 2nd half in which we made it around 1/4 of the way through. Thanks for the opportunity, was a great group of guys for my kettlebell VQ.
WARMUP: No one showed up to Bushwood including the scheduled Q which was going to be Kielbasa except for Cohiba. Cohiba joined Snake Pit which Bushwood merged as part of the kettlebell work by Repeat. Please review the Backblast at Snake Pit for The Moleskine.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.
THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls
Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.
My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: SSH, Windmills, Cherry Pickers, (5) Burpees OYO
THE THANG: At Benchwork doing Derkins, Dips, and I-Merkins; Wall Workout doing Balls to the wall and Seated Chair with Merkins; On the football field, started at goal and did a type of transportation to the 10 yard line doing Shoulder Taps, 20 yard line doing Plank Jacks, and 30 yard line doing LBCS. Three rounds were done with the transportation as Bear Crawls, Lunges, and finally Crab Walks; 11s at the Basketball Court doing Pete Parkers and Dips.
MARY: Flutters, Box Cutters, American Hammers, Hello Dollies
ANNOUNCEMENTS: 10-Year Anniversary Events and Blood Drive
COT: FMHS Student & Faculty Safety, Spinner’s friend with Cancer on Side of Neck, and Shower Curtain health progress
WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.
The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:  The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.
Total miles: 3+3+3 = 10 F3 math  (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)
Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.
Great job by everyone this morning!
WARMUP: Some of the usual
THE THANG:
Mosey to gate building
People’s chair
5 merkin wave
Mosey to band tower for some circle time
Mosey back to stadium entrance for more merkins
Short mosey to find KB
Offset merkins pass down and back
Mosey to flag area and find pain randomizer
MARY:
Mosey/suicide to 9 lines between islands
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: 3 mile run, 60 burpee’s, 120 big boys
MARY:
ANNOUNCEMENTS: check slack
COT:corporate prayer
WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do
THE THANG:
sprint up the big hill
Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group
at Harris Street Park
Basketball court:
Burpee broad jumps down and back
Benches:
10 each leg Bulgarian split squats
20 dips
Swings:
10 derkins
10 pullups
Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.
Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.
The end of the workout when you are tired is where the real growth happens. We got some today.
Going into todays WO I was thinking I’d hold off on the merkins and the Burpees. Unfortunately , I couldn’t help myself.
While no pre-run today I did a pre-mosey with the vest and discovered all the other options that this site has. It’s a great place and I encourage PAX all over the fort to make the drive down to Catawba Ridge. It’s well worth it!
Warmup:
Mosey to the band lot where we would sprint every two islands followed by a recover mosey to the next island. We repeated this until the end of the lot.
Circled up near the car line.
15 SSH
10 MNC
3 Burpees
15 Seal Jacks
5 SLOOW Windmills
15 Mountain Climbers
Mosey to the bottom of the hill behind the football field.
2-Minute Drill
Each Pax are to perform:
25 Burpees
50 Jump Squats
75 LBC’s
100 4-CT Flutters
100 Hello Dolly’s
75 LBC’s
50 Jump Squats
25 Burpees
Every 2 minutes though they would be required to run to the next cone do Hand Release Merkins and then continue with the reps of the exercises.
The cones went from the bottom all the way to the top of the hill. Once at the Top of the hill Pax needed to run all the way back to the start stopping at each cone for additional HR merkins.
1 additional wrinkle in this routine is that I had a whistle. Every time I’d blow the whistle I would “audible” to another exercise or a new rep count. For Instance, I upped the HR merkins from 3-5-7 during this workout. In addition, I changed the total burpees from 25 to 35.
Everyone got done with this portion of the workout with about 8 minutes to spare so we ran to the last cone on the top of the hill and did 5 reps of each exercise then ran back down to the bottom of the hill. Doing 3 HR merkins at each cone on the way down and doing 10 HR merkins at the bottom of the hill. With just under 4 minutes left we ran the hill one more time doing 5 burpees and 10 flutter kicks on the way up at each cone.
We timed it so we got back to COT right at 6:00.
Appreciate Cohiba for the call and welcome Voltage all the way from Charleston!