WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y
WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.
THE THANG: 3 C’s of q school – corners, chalk and cardboard.
4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions
4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high
4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings
4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high
4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls
Headed to cot after 3 of the 4 corners completed on the last set
MARY: nope – open to all men
ANNOUNCEMENTS: in the newsletter – read it
COT: 5th core principle
Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.
Thanks for the call Deep Dish.
WARMUP: None, but I did theragun at home
THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter along the way. We did have three brief stops for ruck upright rows, and squats. We arrived back at COT at 5:59 so we wrapped it up with 20 monkey humpers. All in, we got ~3 miles under weight.
MARY: nope
ANNOUNCEMENTS: Bethel, CSAUPs
COT: Family
WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why
WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills
THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs
Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.
By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!
MARY: No Time
ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.
COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot
THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.
Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.
Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges
Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.
MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.
ANNOUNCEMENTS: Yes, sir.
COT: Is the 5th Core Principle
Thanks for the call, Masterpiece. 👁️
WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch.
THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and over to the church to say good morning to sweet baby Jesus. Dora at the church with 100 Big Boys, 200 Merkins, 300 Squats. Run a lap around the church between each partner trade off. Mosey back to COT.
MARY: not present but her cousin Broga was.
ANNOUNCEMENTS: tortoise and the hare, >2026, cannoli run, blood drive.
COT:
A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.
Weather – chilly 39 degrees at launch
Disclaimer given during lots of mumblechatter
COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10
Mosey to the “tee box”
In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:
When arriving on the green, Pax were given the following options:
#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4
Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.
WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area
10 dips
10 derkins
10 crazy leg twist
10 dips
10 derkins
10 Bulgarian split squats each leg
10 dips
10 derkins
10 squats
10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels
Repeat above again for 2 total rounds
Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms
Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:
WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises