WARMUP: yes
THE THANG: deck of cards, see picture. Gear was on, ruck, sandbag. Jokers meant carry all the gear for ~100 yards.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes
Substi-Q'ing for Super-G who was not feeling well. We found some good ways to do hard stuff with our muscles. It came from one of my old weinke's balled up in a corner of the trunk of my car.
WARMUP: SSH, Merkins, nightclubs, mountain climber
THE THANG: set of 10 exercises at each of 11 wooden benches around WEP
MARY:
ANNOUNCEMENTS: cannoli run
COT:
WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT
🎄Tinsel🎄…. OUT
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.
THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex
Clusters x3
Clusters from a Kickstand Stance x3
Weighted carry thrown in along with an uphill bear crawl and uphill sprint.
MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held
WARMUP: the usual suspects
THE THANG:
MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.
WARMUP: Included
THE THANG:
The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in length.
Warm Up – Windmills, Arm Circles, Monsters
Wake Up Little Susie – Everly Brothers
Big Boys/LBC
Ace of Aces – The Fearless Flyers
SSH/Hillbilly Walkers
Hit the Road Jack – Ray Charles
Jump Squats/Low Slow Squats
Particle Man – They Might Be Giants
Box Cuttahs/Fluttahs
Box Cutter – Crimekillz
Imperial Squat Thrusters/Imperial Walkers
The Imperial March – London Symphony Orchestra
Merkins/CDD
Mercedes Benz – Janis Joplin
Recovery/Stretching – Fleet Feet post-run stretch
Ain't No Sunshine – Bill Withers (Gloom Dedication)
Curb Alperts/Shoulder Taps
Butterball – Herb Alert & The Tijuana Brass
Overhead Presses or Overhead Claps
Did You Ever Have to Make Up Your Mind? – Lovin' Spoonful
Freddie Mercuries/Wheezy Jeffersons
We Will Rock You – Queen
Mountain Climbers/Donkey Kicks/Plank Jacks
Mississippi Queen – Mountain
Monkey Humpers/Gorilla Humpers
Theme from the Monkees – The Monkees
Bomb Jacks/Calf Raises
Happy Jack – The Who
Recovery/Stretching – broga
People Are Strange – The Doors (CSAUP Dedication)
Alternating Lunges/Squats
It Won't Be Long – The Beatles
Gas Pumpers/American Hammers
409 – The Beach Boys
Burpees/Flying Squirrels
Watch Us Work It – Devo
Laps
The End – The Beatles
MARY: Included
ANNOUNCEMENTS: straight from the newsletter
COT: gratitude for good people in the world and those that recognize the marginalized
All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.
Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.
WARMUP: Yes – we ran circles around each other
THE THANG:
CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park
Repeat across park
Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure
Lunges together up the hill
Mosey to playground
Partner up
Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat
Indian Run around half the park, back to the dreaded hill
Lunges up the hill, then to the amphitheater
MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many
Thanks, JWOW —– a lot — glad you were there —
WARMUP:
Moroccan nightclubs, windmills, cherry pickers, imperial walkers
Mosey for some merkins and low slow squats
THE THANG:
Top Gun
Mjolnir
The Hodor
Dirty Man-Makers
MARY:
Man-makers for 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP: usually stuff
THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished
Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes
Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished
On the Grass:
 Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished
MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff
COT: yup