Crappy Weinke
YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?
WARMUP:
– Mosey lap through the Teet parking lot.
– SSH
– CASBAH #2s
– Imperial Walkers
THE THANG: Mosey to Indian restaurant for a Dora:
Run to Dogtopia
– 200 Squats
– 200 LBCs
– 200 Casbah #2s
– Somewhere between 150 and 300 flutters
Move to middle of parking lot there for a busted Amazon rip off Select-a-Cize Move/MOT
– SSH/Lunge Walk to island
– Merkins/Run to Dogtopia
Back to COT
– CASBAH #2s
– Hillbilly Walkers
– Baby arm circles fwd
– Baby arm circles back
– Big circles fwd
– Big circles back
MARY: Yuuuuup. And she brought some weed…
ANNOUNCEMENTS: HIM camp, Bethel Men’s, Christmas party,
COT: Prayers for safety and gratitude.
WARMUP:
– SSH / CP / IW / WM
THE THANG:
– Ruckcoaster: modified suicides with 10/20/30/40/50 reps and beloved man-makers every 5 min.
– Tire: Tire flip with various exercises
MARY:
– speed-Broga
– Sally
– 6-count Man-Maker
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.
WARMUP:
– SSH / WM / IW / CP
– mosey to pull-up bars
– dips at benches
– down to the hill
THE THANG:
– 3x hill sprint
– traveling PAX with 40# bag while other PAX do exercise chosen by traveler
– some broga
– some more sprints
– back up to benches and dips
– Jack-Webb while enjoying the sunrise
MARY:
– AirBorn Hip exercise
– 6-count burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: windmills, cherry pickers, imperial walkers
THE THANG: increasing reps from 10-40 by 10
Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks.
Mozy around circle after each set
MARY: stretching
ANNOUNCEMENTS: golf tournament
COT:
THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.
ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!
WARMUP: None
THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat
Stations 2 and 4 keep changing the number of reps in a 21s style.
A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:
9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.
WARMUP: OMS (old man stretches)
THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school
Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)
Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts
Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle