WARMUP:
THE THANG: Road running, trail running, and trail rucking
MARY:
ANNOUNCEMENTS: newsletter, D2D fundraising
COT: closed in prayer
WARMUP: mosey to a random lot for 11 of various exercises
THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.
Mosey to the mulch piles for more 11’s – flying squirrels and lunges.
Mosey to cot doing 2 flying squirrels after every island.
With 1 minute to spare pax stretched and did a 20 second body destroyer.
MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle
Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.
Cyclops
WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer
WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins
Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs
JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.
Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:
WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets
Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.
Side straddle hops x 30 D/C I/C
THE THANG: off to the west side of the high school for lesson 1
Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins
Mosey to the pull up bars with 5 burpees OYO half way there.
Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.
7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.
Mosey to small east side parking lot for lesson 3.
Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……
Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.
WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins
Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember
Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur
Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises
5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips
I believe we stopped 8 times completing all exercises each time.
This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.
WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets
WARMUP: Ran to back parking lot of middle school for a quick set of exercises and some broga. Exercises included SSH, windmill, low slow squat, Maracan night clubs, toy soldiers and butt kickers.
THE THANG:
Bonsai portion of the Q:
Nur to rock bed down by light post to grab a rock for the following.
20 INC overhead chest press
15 INC chest press on your six
15 INC lat raises
15 INC curls
Sir Top Hat portion:
Moved back up to half wall behind elementary for 8’s. It’s been a while since he has been to a workout so he forgot we could only count to 7.
Burpee and muscle ups on wall
STH had a few extra minutes left because all the men were such studs and cruised right through the workout without a problem.
Wall sits with 15 heel raises mixed in for two cycles.
Weezer’s portion:
Mini Dora
75 merkins
100 squats – most of us didn’t listen very well and did 125
125 LBCs.
Cyclops portion:
Back down to the light poles, Long Duck was expressing his displeasure about how we kept moving him around back and forth between locations.
Each light pole – 9 merkins, 12 squats. I think we got to 4 before time to head to COT. On the way back to COT, Cyclops thought we should do 5 more burpees, but Barkley, Rebound and YHC bat flipped and kept running. We wanted to make sure we made it in time.
MARY:
No time
ANNOUNCEMENTS:
Blood drive, D2D fundraiser
COT:
Marriage, Super Squirrels family,
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