WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch
THE THANG:
– [ ] Pearls on a string. Merkin, squat, LBC
– [ ] Bear crawl/crawl bear
– [ ] Lunge walk forward/backward
– [ ] Mary
ANNOUNCEMENTS:
COT:
Eleven men got a little better this morning at The Yard. Here’s what we did:
Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– 10 Seal Jacks (IC)
– Mosey the bus loop
The Thang
Deck o’ Death (take turns pulling cards and performing the following exercises followed by a short run)
– 90 second High Plank
– 100 SSH
– 20 Diamond Merkins
– 20 Dips
– 20 Merkins
– 60 second Low Plank
– 20 Smurf Jacks
– 19 High Knees
– 15 Oblique Crunches (each side)
– 20 Irkins
– 17 Monkey Humpers (IC)
– 20 Shoulder Taps
– 18 Backwards Lunge
– 100 Calf Raises
– 20 American Hammers
– 13 Wojo Squats
Mosey back to COT lot for Four Corners
– 15 Tempo Merkins (IC)
– 15 Heels to Heaven (IC)
– Elevens (LBCs/Lunges)
– 15 Y Squats
– 15 Alternating Shoulder Taps
– 15 Rosalitas
– 15 Derkins
NMM
The humidity was as high as the spirits this morning as we endured Wisdom by Walker and a couple solid bar jokes. I hope today’s workout was the hardest thing we do today, but most likely it won’t be. Maybe it’s a past due Honey-do list or a hard conversation with the M. When whatever that thing is manifests today or this week, I encourage you to attack it with the same vigor you attacked today’s beatdown. Do the hard thing today instead of letting it eat at you for weeks. You got this!
-IJ
Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.
We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises
40 step-ups (20 each leg)
20 calf raises
Mosey to the running tracks for some partners work.
100 Merkins
150 CDDs
200 Big Boys
300 LBCs
Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,
Toe touches
Freddy Mercury
Box Cutters
and more
COT
Announcements
Prayers
Praises
Burpees and Bear Crawls
WARMUP:
15 – SSH
10 – Moroccan Night Club
10 – Windmill
15 – Cherry Pickers
10 – Merkins
Broga with 5 Shoulder Taps, 5 Plank Jack’s
THE THANG:
(1) You Can Do Anything For One Minute
60 seconds work, 15 seconds rest
Slow mosey around the track after each round.
Round 1:
• 60 seconds of jumping jacks
• 60 seconds of bodyweight squats
• 60 seconds of push-ups (beginner modification:
kneeling push-ups)
• 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
• 60 seconds plank
Round 2:
• 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
• 60 seconds of alternating forward lunges
• 60 seconds of mountain climbers
• 60 seconds of V-ups
• 60 seconds alternating side lunges
Round 3:
• 60 seconds bird dog
• 60 seconds jump squats
• 60 seconds right side plank
• 60 seconds left side plank
• 60 seconds squat hold
(2) Wall sits with bear crawl cycle
(3) 3 Merkin Indian Run
MARY:
ABC’S of Abs
ANNOUNCEMENTS:
Murphy Opportunities
Bethel Men’s Shelter Nights
Summer of CSAUP’s
HIM Camp
Shovel Flag Handoff – Seabiscuit
COT:
Show To Know.
We had 21 at for some off campus work.
We moseyed over to Baxter this morning for a little Mary.
Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats.
Partner 2: Run the stares gauntlet on Main Street.
We formed two lines for an Indian run back to COT for Mary, announcements l, and prayers/praises.
The report is as follows:
– was introduced to a mudslide this morning. It brought back memories of the bars at Auburn. Go War Eagles!
– and are going to go home and watch the movie airplane to prepare for ’s summer job.
– There was an sighting this morning and he was feeling chesty as he kept requesting merkins. He is going to host 10 nine year olds today for his son’s birthday party. We are expecting a steel cage match.
– was present and smelling like a million bucks.
– was introduced to The Milker this morning. We scared off some of the customers in the Starbucks parking lot.
– needs to increase the weight on his vest as he crushed the Indian run.
– is going to bath in Bengay as he knees were saying no mas.
– ’s eye tattooth is looking manly.
– needs to stop at Harris Teeter to pick up flowers as he is celebrating 21 years of wedding bliss.
– was having flashbacks of The Bronx seeing all of the trees cut down on 160.
– is ready for mainstream media with his Ron Burgundy breakdown of Slow Burn.
– and did a divide and conquer approach to the squats. It’s Science?
– is 78 going on 28. He crushed it out there.
– When isn’t dabbling in the markets he is dabbling in pain.
– Get on you Q list, he ready!
– was looking for a 60
– Mole ruck, but settled for a bootcamp.
– and @ironman (Jarvis) rounded us out. Ironman is accelerating and is also ready to get on the Q list.
This is my 100% accurate yet to be verified list by .
-JWow
WARMUP: SSH x 10, mosey with bear crawl along the mural.
THE THANG: escalating exercises with escalating rep counts around the mile loop.
MARY: not today young lady
ANNOUNCEMENTS: cannoli run 2025.
COT: it is a core principle
Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: prayers to have God lighten our load.
WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.
WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.
WARMUP: the usual — SSH, MTN climber, stretching, hillbillies, IWs, Moroccan nightclubs
THE THANG: plank walk along stone wall, step ups, plank walk up back along stone wall, derkins, mosey/dip/bear crawl/dip series, nur/dip/crawl bear/dip series, mosey to stairs, run upstairs/burpees/downstairs/merkins series, mosey to retail for core at each door series, return to amphitheatre with lunge/monkey humper series
MARY: yes, she showed up late and left early
ANNOUNCEMENTS: Cannoli run!!! Sign up!
COT: prayers for dying family members and those left behind plus graduating high schoolers
Blessed to have Dojo among the pax! He’s the cornerstone of Dawn Patrol. Thanks for being here this am, brother!