WARMUP: None
THE THANG: 3.25 mile run through Massey
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way
Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back
Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side
Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track
Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs
MARY:
– Take turns going around the circle calling exercises until time runs out.
WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.
Nur to the top of the hill, then we moseyed to the basketball courts.
Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).
We made it back to COT in time for a 1 minute plank.
Announcements were made and prayers were said.
WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching
THE THANG:
4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges
Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back
MARY:
Various an exercises
ANNOUNCEMENTS:
See newsletter
COT:
Prayer for families and work
WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop
Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps
Station 2
– Merkin
– Plank jack
– Shoulder taps
Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:
WARMUP:
– Each PAX did their own stretching
THE THANG:
– Neff to Dudley to Felts and return.
– 5 squats at each for sale sign
– Too much sweating.
MARY:
ANNOUNCEMENTS:
– Sweaty Barry
COT:
There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.
Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)
The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total
Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile
Mosey back to COT
– 10 Bombjacks at each light pole -70 total
Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)
Back to COT – 2.3 miles total
NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.
Aye!
IJ
Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.
Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.
On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!
The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.
Thrill being a wise old elf, finally let the pax breathe in spite of himself.
As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!
1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees
WARMUP:
Windmill
Cherry picker
Moroccan nightclub
Squats
Merkin
Broga
THE THANG:
Bear crawl Indian run – fall back does 3 big boys. Around 2 islands
Ab circuit
LBC
Freddy mercury
Big boys
Pickle pointers
Plank
Gas pumper
One runs to the <@UGU3XR5RP> tower while others do exercises
Dora up hill
Carolina Dry docks 50
Merkins 100
Squats 150
Run up hill
1 additive burpee for each light pole
3 man makers w cinder block at the shed
Mosey up end
MARY:
None
ANNOUNCEMENTS:
Bethel
7/4
Sweaty Barry
Bourbon tasting
COT:
Health and blessings
Best wishes to <@UGU3XR5RP> on his trip. Safe surfing. Enjoyable carne asada fries and brews.
Run around the loop of the business park. 10k pace along the sidewalk.. then sprints between the stop signs. Recover briefly then repeat the loop.
Thanks to <@U05K5D10AG6> for the opportunity!