Opted against sandbags this morning – everyone nursing injuries/recovering from illness.
Super windy but stayed dry.
3.5 mile zipper route. Great conversation.
Rain poured on the drive home. Some mornings you get lucky.
Route with a couple loops in stockbridge commons neighborhood
Escalator style workout with stops every .2 miles
Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)
Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.
Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)
WARMUP: Pledge of Allegiance
THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood. PAX completed rounds of 10 squats and 10 lunges each time they hit Springs or Unity. Total mileage ranged from 3.5 – 4.5 miles. The number and size of puddles made it feel like we were swimming as much as running. Strong work by the PAX to maintain their focus and intensity.
ANNOUNCEMENTS: Still time to make an impact with D2D fundraising.
WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes
WARMUP: N/A
THE THANG:
Guys paired up. One would carry and the other was off for 6 minutes at a time. They started with a coupon and once they had both carried it once, they swapped coupons with another group.
Coupons:
– 80lb sandbag
– 40lb sandbag
– 5 gallon water jug (~40lbs but doesn’t carry like a sandbag)
Rucked the zipper with the coupons for an hour
MARY: N/A
ANNOUNCEMENTS: Newsletter
Thank you Crystal Lake for the opportunity. Always great fellowship at this AO!
WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers
THE THANG:
Web
High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
MARY: 1 minute downwards dogs and honeymooners
COT: 5th core principle
Tinsel OUT :christmas_tree:
Tour downtown churches to find their stairs and the Harris Street’s dark path to WEP. A couple of pain stations sprinkled in.
WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.
Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:
WARMUP: A little of this, a little of that…
THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.
After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.
Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.
From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.
It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.
Peta reached a whole new level and had a real breakthrough in accessing his inner child.
MARY: We decided it best to just have men present for this session.
ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.
COT: The 5th Core Principle
WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.
Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT: