WARMUP: None
THE THANG: Munn to Harris to Sam Smith through Sutton place to Sutton Rd. Some went back some crossed to Settler Hights to Mills to Sutton back to COT! Ruckers did something else.
MARY:
ANNOUNCEMENTS: Convergence, Sweaty Barry
COT:
WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground
Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.
Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.
Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.
Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.
Now to head back the same way we came with 5s and 10s at each of the same stops.
Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises
4 corners down Emory Lane:
1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot)
2: 10 Apolo Ohno’s each side
3: 10 burpees then sprint up the Brayden Pkwy hill
4: Plyo split squat
WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!
WARMUP: None – Not @ STL
THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop:
• 5 Jump Squats
• 5 Regular Squats
• 15 Merkins
:vertical_traffic_light:Those stop signs added up fast — and so did the burn.
We completed 3 total loops. The final lap brought a twist for YHC who called an audible and cut the reps to squeeze in that last lap. Strong move for max mileage but serval PAX got them in.
:straight_ruler: Distance: Just shy of 4 miles
:fire: Legs were smoked. Chests were tight. Spirits were high.
MARY: None
ANNOUNCEMENTS: Tortose & The Hare, Bethal Men’s,
COT: Sasquatch & Spector’s Anniversary
Message of the Day
:clock4: Today is National Leave the Office Early Day.
It’s a great reminder that time is something we don’t get back.
That’s why I try to stay focused during the day—avoiding distractions like social media or unnecessary tasks—so I can truly disconnect and spend time with my family in the evenings.
I work out early in the morning before the day starts, not just for the routine, but so my evenings are open and intentional.
If we manage our time wisely during the workday, we create space for what matters most after it.
Work hard. Be efficient. And make sure your time reflects your priorities.
THE THANG: run ~1/4 mile to cones (lunge walk between cones); run ~1/4 mile to cones (toy soldiers between cones); run ~1/4 mile to cones (side shuffle between cones); run ~1/4 mile to cones (skip between cones); run ~1/4 mile to cones (NUR between cones); run ~1/4 mile to cones (bear crawl between cones); run ~1/4 mile to cones (bunny hop between cones); run ~1/4 mile to cones (high knees between cones); run ~1/4 mile to cones (butt kicks between cones); run ~1/4 mile to cones (carioca between cones); run ~1/4 mile to cones (alternating side lunges between cones); run ~1/4 mile to cones (inch worms between cones); run ~1/4 mile to cones (side skips between cones); run ~1/4 mile to cones (duck walk between cones); run ~1/4 mile to cones (crab walk between cones); run ~1/4 mile to cones (spider man crawl between cones); run ~1/4 mile to cones (high skips between cones).
4.0 miles completed.
MARY: SSH x8
ANNOUNCEMENTS: Happy Memorial Day! Newsletter came out last night.
COT: :pray: for those who sacrificed for our country
WARMUP: None
THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT
MARY:
ANNOUNCEMENTS:
COT:
23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.
Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)
Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)
Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)
Pant Station 4 – Squats and lunges (10 reps each)
Back to station 1
Total mileage was around 3.5.
Great work everyone!