WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles
Hurricane Ian was rolling through town. Light drizzle. We did three rounds of exercises that started with the letter i a and n. IAN. https://youtu.be/FpvJsUOgWlg
WARMUP:
Mosey around the parking lot to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey to the benches towards the rear of the building
100 Step ups OYO
Mosey to the Rear Parking lot
Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right
Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)
ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health
WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee
THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters
Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds
5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises
One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.
ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.
WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.
The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up
WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.
THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.
ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.
COT:
WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother
WARMUP: Moraccian Nightclubs, Overhead Claps, Peter Parkers, Hill Billy Walkers, Cherry Pickers and Sumo Squats all in reps from 7 – 10.
THE THANG: Today seemed like a appropriate time to bring back out a workout that is a real ass kicker that I haven’t done in awhile. It’s called Sharknado. The running part is meant to be done in a relatively flat parking lot but since Alcatraz is where real men post I figured we needed to throw some Tega Cay hills in the mix. We started on a street in a neighborhood but after several dogs started barking at us running back and forth on the hill we decided to Omaha over to a even steeper hill with less houses. Here’s how Sharknado goes
Start with 10 burpees followed by a run up the hill and back.
Next 20 Hand Release Merkins run up and back
20 Big Boy Sit Ups run up and back
20 Monkey Humpers run up and back
20 Scorpion Dry Docks run up and back
Goal is try to make it through 5 rounds. 2 achieved 5 rounds the others completed 4 rounds and some change.
This workout sucks and will test even the fittest of Pax. Total of 2.5 miles of hills.
MARY: We returned to COT for 10 minutes of stretching which we found out Fishstix needs much more of in his life. There was much moaning and groaning for this segment of my Q.
ANNOUNCEMENTS: Bourbon Tasting, Skeet Shoot and Golf Tournament are all coming up for D2D fundraiser.
COT: Prayers for some Pax injured while running Bourbon Chase this weekend and their safe return home. Prayers for Pax in Florida and others we don’t know that got devastated from Ian. Let us be a huge support for them.
Thanks again for the Q stick fellas. Time for a nap.
While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.
WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.
Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)
Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.