The threat of rain caused a MASSIVE vaginitis outbreak and no one showed up. Sad, but not unexpected… In related news, it didn’t rain.
I wonder what these guys do when life ACTUALLY gets difficult…?
Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps
Or something like that. You’re only here for the stats anyway…
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won’t know what he missed…
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.
THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees
Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack
Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.
Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.
Farmers Carry the bell back to COT.
MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.
WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)
Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill
MARY: PAX took turns calling Mary to run out the final 3 minutes.
WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker
THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.
One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead
Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest
Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.
Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)
Run back to COT. Some Mary and done.
WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field
“Worst 100 yards ever”
Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400
50 SSH AT 50
7 BOMBJACKS FOR TD
MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes
THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.
WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker
Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles
THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team
Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:
WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits.
THE THANG: Figure 8 loop that includes a run upstairs, lunge walk to right end, run downstairs back to starting point, run upstairs, bear crawl to left end, run downstairs and back to starting point. One core exercise.
We did rinse/repeat of this route a total of 7x with some mods to vary the lunges and to include some crawl bears.
Mosey home
2 mins of burpees or flying squirrels
MARY: She finished off each lap
ANNOUNCEMENTS: Convergence Fri for leadership transition, Jaeger on Sat
COT: Always! Some added reflection by YHC on “Home” my word for 2025 and DOAH added some thoughts on his word “Grace”
It was great to have pax pushing themselves and each other throughout. Also a treat to have DOAH for his first ride along with the Dawn Patrol (his 2nd workout of the morning!).
Grateful for presence of each of you men. SYITG!