WARMUP: SSH, Windmills, Strawberry Pickers, Broga
THE THANG: Run through Massey Neighborhoods and trails; At completion of each mile, perform 10 Merkins, 10 Squats, and 10 Big Boy Sit Ups
MARY: 10 Merkins
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Playground partner
15 swing crunches/partner pull-ups
3 rounds
Mosey
Bear crawl
Partner1 Suicide/Partner2 LBCs
Mosey
4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Bear crawl to 5th light pole
MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter
COT:
God opposes the proud, but gives grace to the humble
James 4:6
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
3 Rounds of (10) Burpees, (20) Lunges, (30) Shoulder Taps, and (40) LBCs
Mosey to Church parking lot to perform 2 Rounds of the Cheese Shredder
Ran to the Print Shop for 3 Rounds of (5) Pull-ups, (10) Dips, and (20) Big Boy Sit Ups. Ran back to COT
MARY: American Hammers, Hello Dollies, Flutters, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
WARMUP:
10 SSH (IC)
10 Imperial walkers (IC)
10 Squat to toe touches (IC) this was new for the Pax and the count was hard to grasp.
THE THANG:
Run to the large parking lot.
Burpee broad jump across the parking lot. Stop half way (10 Merkins) keep going til the end
Lt dan back across
Bear crawl half way / Power skip back the other half
Mosey to the hill near Munn rd
A Bones Special :Basketball shuffle up to the top of the hill.
10 Plank tucks at the top, then Basketball shuffle down the hill. 10 Plank tucks
Suicides with the lamp post
First light post 5 burpees
2nd 5 burpees
3rd 5 burpees
4th 5 burpees
Last but not least the stop sign. 5 burpees
Hold Al Gore for the 6
Mosey down Munn to the 2nd entrance. While crossing the street ask the men the Pax what they are struggling with and be prepared to talk in COT. At the entrance monkey humpers till the 6 gets in.
Continue to Mosey to the 3rd entrance. Hip openers, toy soldiers, duck walks. Mosey to the pull up bars
At the pull up bars
Partner up
Partner 1 Dead hang while partner 2 runs to the gate, flip flop.
1st round
10 Merkins
2nd round
10 fire hydrants each leg
YHC was not paying attention to the time and was called out on it so I Omaha what we were doing and headed to COT.
COT & ANNOUNCEMENTS:
Notably we held CSPAN style discussion around the circle on what are we struggling with. It’s important to note that as we went around with each Pax’s voicing their struggles we all related to every one of those aspects. Guys we are not alone and it’s much easier to go this journey through life is undoubtedly more manageable when we stand together rather than facing it in isolation.” I implore you to be more vulnerable in COT. Prayers and Praises.
WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers
Hill sprints x2
THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars
Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.
Station 2- pull-ups and dips
5-10-15-20
Station 3 – squats and lunges
5-10-15-20
Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20
MARY:
Flutters and American Hammers
ANNOUNCEMENTS:
Bobber read the newsletter to us
COT:
A lousy excuse for a bed at the hospital while your wife is in labor
– Dynamic warm up, 15 min of movement exercises and motion
– Merkinfest Dora, 15 min
– Up on the bar Dora, 15 min
Close with Q 3.6 Persuasion discussion
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.
Headed back to campus for a Jack Webb with bear crawl and CDDs.
Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.
Back to COT for some Mary, announcements., prayers, and praises.
– JWow