WARMUP: None
THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way
MARY: none
ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter
COT: prayers for the Wyatt family
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
WARMUP:
Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15
THE THANG:
Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:
150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts
Rinse and repeat waiting for the six
Mosey for a cinco surprise:
Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!
Incline plank with merkins … and the Macarena
Regular plank with merkins … and more Macarena
Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs
MARY: 5 minutes of Mary – Pax calls it
ANNOUNCEMENTS: See newsletter
COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.
WARMUP: SSH, low slow squats, MNC
THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5
MARY: She was in the car with <@USBP08L1G>
ANNOUNCEMENTS: Prayer and a praise from everyone
COT: Flutters
WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).
Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won’t know what he missed…
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.
THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees
Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack
Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.
Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.
Farmers Carry the bell back to COT.
MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.
WARMUP: Side Straddle Hop, Flutter Kicks
THE THANG: 3.4 mile ruck with pain stations
MARY:
ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter
COT:
WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to
10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.
Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.
WOW!!! 26 for the Ballroom. 25 BCers and 1 IR’d walker.
Workout – Blast from the Past.
As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.
The workout –
Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.” At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward. Followed by BTW.
Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line. For the remainder of our time here we did four rounds, maybe five, of BLIMPS. Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone. What are BLIMPS?
What was the moleskin? There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think. However, if there is one it should be this – men, savor every moment with you children if you have them. Do not complain. It is amazing and the time is so short when they are little that you cannot comprehend it until they are older. SAVOR IT!!