Run around Massey, many options given to get 3.5, 4.5 or 5+ miles. Vuvu and Tiller loaded up on miles.
COT: Fast 5K, and prayers for kids and praises for F3 and what our brothers have given us.
WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.
Jwow
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Went all around campus
WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins
THE THANG:
Appetizer:
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO
First course:
Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.
Second course:
Caterpillar-Relay” – -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.
Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….
MARY: one legged LBC complex, Shakira
ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items
COT: held… Praises for youth sports victories and 2.0 birthdays
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
–mosey Run–
Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30
–Short walk—
Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
–mosey Run–
Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT
American Jackal 3/17/2025
One Shining Moment
Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers
The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp
– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline
Fairway Drive and back
WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community
Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.
Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,
Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…
The Thang:
High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back
We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each
Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks
Mary’s
Burpees
PAX choice round Robin
WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT: