WARMUP: We just got to it
THE THANG:
Miles and smiles. Did a 3/4 mile loop around the block a few times with merkins whenever we passed go.
ANNOUNCEMENTS: Newsletter
COT: stays there
It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.
Warmups:
· Side Straddle Hops
· Windmill (Trucker Friendly)
· Tappy Taps
· Hillbilly Walkers
· Donkey Kick (In Cadence)
· Down/Up Dog
· Let Stretch
Everyone was feeling warm and we were off.
The Thang:
We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.
· 1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
· 2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.
If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.
We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”
Descending Testicles:
· 15 degrees on the wall and 10 Derkins
· 45 degrees on the wall with 10 Derkins
· Ball to Wall with 10 Derkins
We added 30 American Hammers & 30 squats.
Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.
We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.
Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.
JWow
WARMUP: grab sandbags and move to entry of nature trail
THE THANG: ruck nature trail, perform pull-ups, ruck sandbags back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Imperial Walker, Hillbilly Walker, Cherry Picker, and Windmill
THE THANG:
4 rounds of each
40 sec. Cross Country skiers . 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Shoulder taps 10 sec. Rest
40 sec. 8 count mercans 10 sec. Rest
2 min Mosey
40 sec. Hello Dollys 10 sec. Rest
40 sec. Mt Climbers 10 sec. Rest
2 min Bear crawls
40 sec. Rowers 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk
WARMUP: Mosey around teeter, deep breathes at the dumpsters, circle up on far end. SSHs, windmills, low slow squats. MNCs. Finish up warm ups with mucho chesto. 10 merkins, 10 diamonds, 10 wide arm, 10 stagger right, and 10 stagger left.
THE THANG: Mosey up to church parking lot for accumulating BOMBS. Perform first letter, run to front of church for 10 merkins, run back to start. Do first and second letter, run,…repeat…you know the drill.
B=5 burpees, O=10 Os (abs), M=15 mountain climbers, B=20 big boys, S=25 surf Jack’s.
Partner up for jump overs. P1 holds plank, P2 jumps over and does flying squirrel, repeat up to 10, then switch. We did 10, 8, 6, 4, 2. At 6 we switched to burpees instead of squirrels and added hand release merkins to plank.
Mosey back to lot and grab some curb. 20 toe taps, 20 dips, 15 toe taps, 15 dips. Finish up with 2 slaughter sets. 10 box cutters, 9 dying cockroaches, 8 BC, 7 DC….after 1 Finish with 10 box cutters. Keep legs off ground for entire series. Second set, 10 hand release merkins, 9 mountain climbers….Finish w/10 hand release…crowd pleaser after a lot of chest work. Mosey back to COT.
ANNOUNCEMENTS: Apparently I missed the memo on funky shorts day. Grassy Knoll tried but it was Spectre for the win w/a fancy pair & matching headwrap. So next week the PAX will need to rise to the challenge.
COT: Thx for the opportunity Slapshot!
I was late. It’s a long story. Happy to tell you any other time
WARMUP: Olaf took the PAX that were on time to the FW parking lot for some stuff that YHC missed
THE THANG: Hustle down the hill and hit the very dark trails. YHCs light is in the other car so it was fun navigating the gloom. No matter. We got to the hill by the GHMS lot and up we went.
At the top bear crawl both ways across the street and 20 4 count flutters with press.
Down the hill and 20 4 count ruck curls and overhead presses. Repeat up and down with same reps.
Bottom of the hill we head back and stop at each bridge.
1. 10x LSS
2. 15x Overhead press
3. 10x Ruck Curl
4. 10x LSS
Then it was time to airport power-walk back to CoT. With the last 300 meters a ruck run to meet up with the STL crew
ANNOUNCEMENTS:
COT:
WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:
WARMUP:
Basic COP (SSH, IW, Cherry Pickers)
THE THANG:
Run to the bottom of Hubert Graham
4 Light Poles on the left side, at each do 5, 10, 15, 20 reps and then run back down to the bottom to start over:
– Burpees
– Squats (Nur up hill)
– Merkins
On the way back to TCES, variety of exercises to keep the pax together:
– Flutter
– Box Cutter
– Monkey Humpers
– Bombjacks
MARY: 1 minute of Mary to close out with Freddy’s.
ANNOUNCEMENTS:
Read your newsletter
COT:
– Prayers for estranged daughter Lara
– Prayers for pediatric speech therapist for Jed
– Prayers for comfort as Dana becomes a caregiver to boyfriend with stage 4 cancer
Honor to Serve.
WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆
WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.