Run. Run run run. Run. Stop walking. Run run run. :runner:
Braden hill repeats.
Run run run back.
WARMUP: No warmups at the Box! Get after it.
THE THANG:
Repeat previous Rounds before doing next
Round 1:
5 burpees
Walk Yards 0-10
10 Goblet Squats
Round 2:
Lunge Walk Yards 10-20
10 OH Press
Round 3:
Murder Bunnies Yards 20-30
10 Chest Press
Round 4:
Cinchworm Yards 30-40
10 curls
Round 5:
Burpee Broad Jumps w Manmakers 40-50
10 Skull Crushers
Discussed Exhortation related to Hebrews 12-1:3
Sin entangles. None of us can overcome sin by trying harder. Only by trusting more. Fix your eyes on Jesus. Identify your sin and celebrate the powerlessness. Call on him in a time of trouble.
WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24
Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.
Warmup and then The Thang:
Murder Bunny to every parking spot line followed by 5 LB Swings.
Lunge to every parking spot line followed by 10 snatches.
Other core exercises were thrown in as an active rest.
Jwow
Run to Parking Lot behind Amor
11 SSH
11 Windmills
11 IW
11 HW
11 Mnt Climbers
Quick discussion on my Why? As in why I’m still in F3
Short answer is to run faster…(metaphorically as well as literally) I want to be good, I want to be great so I surround myself with people who are better than I. I’m consistently inspired, and impressed with the dudes we have here. All I can do is try and keep up.
Run to the Ft. Mill Baptist 11 Lunges run to confederate street 11 HR merkins run to to the bottom of the hill 11 Bomb Jacks.
Rinse in repeat up and down reducing the reps by one each time. (here my math was off a bit but we got pretty far with this until I called an audible)
Run back to Vets park Where we did a heavily modified version of the Sgt. Major workout. (for veterans day)
28 merkins run to the top of massey
28 merkins 56 calf raises
Run back to the bottom 28 merkins 56 calf raises 112 flutters
Run back to the top of massey 28 merkins 56 calf raises and 112 LBC’s
Run back to the bottom of the hill
11 Hello Dollys IC
11 Heel Touches IC
11 Hammers IC
6:00.
WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run
It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off.
Thang:
Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10
LBCs. Leave your bag and run back to the starting point. Rinse and repeat any every second light pole.
Round 2: Lunge with sandbag every two light poles with 10 CDDs, 10 Flutters, 10 calf raises. Bear crawls back 1 light pole and walk back to your bag. Rinse and repeat every two light poles.
Back to COT for prayers and praises.
JWow
WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
#2 4-Square. when Pax are out… take a lap, then join the queue
MARY: Circle of Hate / Ab-lab
ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle
WARMUP:
SSH
Windmill
Imperial Walkers
Hillbilly Walkers
Moroccan Night Clubs
THE THANG:
Bag throws around the TCES dropoff loop
At every light post (10 total?), do the following exercises:
5 – Curls
10 – Squats
15 – Chest Press
10 – Lunges, Single Leg
5 – Tricep Ext
WARMUP:
THE THANG:
Ran around WEP and did exercises at each swing. Then did some stuff at the walls at PIKE.
MARY:
ANNOUNCEMENTS:
COT: