Running segments with a push (cinder block) on one end and legs on the other
Merkins with recovery bear crawls
Farmer carries with cindies
And that's how 45 minutes goes by really fast.
Minimal warm-up
Maximum UNO
Ultimate chatter
BE GRATEFUL FOR ALL THINGS
MILGA
WARMUP: YHC warmed us up with the Motivator and some stretchy things. Then I handed it over to Bread Maker.
THE THANG: We moseyed to the front of the theater and was introduced to the Leg Wrecker.
Group 1 does Lt Dans over to Group 2 who is holding an Al Gore. Switch, Repeat multiple times. The we did 20 Carolina Knee Dips.
YHC led us through a 5X5 circuit for 4 rounds.
Bounced it back to @U0BEBRDB5U7 who took us over to the Coupon Corner to meet up with Cindy.
Coupon crucibles,
coupon sumo squats,
Killer Roos,
Blueberry biscuits
Moseyed back to the theater.
Carolina knee dips
Catalina wine mixers
Golden Arches
Moseyed back to COT.
MARY:
LBCs
Piston Crunches
Pickle Pointers
Dying Cockroaches
ANNOUNCEMENTS were made
COT: We shared and prayed.
WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers
THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter Kicks, American Hammers, Jailbreak
MARY: Protractor
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s
THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, 🇺🇸Hammers
3 rounds Burpees, 🇺🇸 Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not really) 10 reps: Merkins, Squat Jumps, Freddie Mercs, Plank Jacks.
MARY: Dealers choice.
ANNOUNCEMENTS: Bethel is Mexican Night
COT: Affirmative
WARMUP: yes
THE THANG:
2 laps around the theater (apparently that's a far distance)
11’s with Burpees and Jump Squats
Ab Webb ft. Straight leg Freddy Mercurys
MARY: hold a plank and then American hammers
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees
I believe all pax made it through at least half. Nobody got to the last burpees.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: BC led that….it involved burpees in cadence, but only after some creative running
THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the groups in reverse and …… "encourage" full completion of the exercises
Esso had arms
Shady had core
Slash had legs
It was pretty solid. We know this because Esso could barely move his arms after doing it 3 times, Shady has a massive F3 tramp stamp from the situps, and Slash actually worked out the full duration according to all accounts
MARY: Again Band Camp called more burpees.
ANNOUNCEMENTS: Newsletter
14th year convergence at WEP on 9/29
COT: We discussed why shield lock is important. AND that it may not work the first….or second….or third time you try to form one. A man leads from his shield lock, without it I'm not going to be the leader I'm capable of being.
It's kinda like having access to outside consultants who know what's up and are tasked with being honest to you even when you don't want it.
WARMUP: SSH, Cherry Pickers, Side Lunge, tempo merkins into various broga moves
THE THANG: 5 round EMOM with your Cindy
Thrusters x10
Swings x15
Merkins x15
BentRowxGMxPress x10
Flutter kicks x20
Mosey for a bit, then buy steps back to COT: squat = 1 step
merkin = 2 steps
Burpee = 3 steps
MARY: barely know her
ANNOUNCEMENTS: Convergence at EOM, 9/11 workout this week, Dam to Dam registration open
COT: Prayers for those dealing with cancer diagnosis, marriages, and future encounters.
Praises for BRR teams.
14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:
Warm-up
The Thang
Island Hopping with Maximus
Mosey to mid-lot
Handoff to Italian Job
Mosey to the Movie Theatre fountain
Mosey to side wall
Handoff to Dark Helmet
Long Mosey to Greek Grill
Long Mosey back to COT
NMM
We were honored to lead this morning. Helmet shared some eloquent words about the value of having men in your life to speak truth, no matter if it hurts. If you don’t have those men, find them. It will enrich your life.
-IJ