WARMUP:
THE THANG: we improvised
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.
THE THANG:
WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.
Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax
WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.
DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.
Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.
Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.
Mosey home
MARY: included throughout
ANNOUNCEMENTS: coffeteria at HC
COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.
“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.
Thanks to JWOW for the opportunity and Warning Track for the partnership.
Love you brothers!
#KeepPosting
WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between
Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.
Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:
WARMUP: 105 SSH in Cadence
THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins
3 minutes of Mary
WARMUP: no
THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls.
MARY: no
ANNOUNCEMENTS: read newsie
COT: yes
Obligatory warmup…
50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)
Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)
Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps
End with mary and COT
WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke
Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end
MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:
We worked the pile. Stayed golf friendly. Forged our own Legacy
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts
THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.
Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks
MARY:
ANNOUNCEMENTS:
COT: