Dora, Burpees, Dumpster Stench, good times for all.
We celebrated June 18th by doing 6 rounds of a 6 cone lap with 18 reps of various exercises at each cone. The 1st and 2nd F was :fire: and the young buck McGuire learned from all of the elder wisdom in the group.
Back to COT for prayers and praises.
JWow
WARMUP:
THE THANG: 3.5 miles
MARY:
ANNOUNCEMENTS: HIM camp, newsletter
COT:
Golden Corral was epic last week. Dumpster stench was on point. Had some Dora and burpees. A good time was had by all!
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill
THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in plank position starting on the sideline. Pax completed 4 plank jacks, 4 mountain climbers, 4 shoulder taps then moved 4 arm widths toward the opposite side of the field. Rinse and repeat until Pax reaches opposite sideline.
Once completed, Pax moved to the track for bear crawl 1/2 of curved portion of track followed by lunge walk remainder of curved portion. At straightaway, ran to the next curved portion for rinse and repeat of bear crawl and lunge walk. At the next straightaway, sprint to initial starting point.
Return to the field for rinse and repeat of 4s until Pax reached the opposite side of the field. Once completed, we started the rinse and repeat of the track lap but modified to full run after initial bear crawl/lunge due to time considerations.
After the lap, Pax moved to the goal line for run to the 50 yard line for 50 LBCs then back to goal line for 5 LBCs. Rinse and repeat descending distances for 40/4 SSH, 30/3 CDD, 20/2 windmill merkins, 10/1 burpees.
Back to COT.
MARY: No time
ANNOUNCEMENTS: upcoming CSAUPs + patch for completing the trifecta.
COT: Prayers for families, travel, marriages, heart health
WARMUP:
Plank for Flag Day History
50 SSH
13 Moroccan Night Club
13 Windmill
Mosey to fountain in apartment complex.
THE THANG:
Bear Crawl around the fountain.
Up and Down the “Bowl”
Run up the hill to Fire Station
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Nur up the hill to Light Pole
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Repeat
Fire Station Excercises (50):
SSH
Squats
Mountain Climbers
Calf Raises
Freddie’s
Light Pole Excercises (13):
Burpees
Merkins
Alternating Lunges
Leg lifts
X’s and O’s
13 Shoulder Taps waiting on 6
Mosey back to COT
MARY:
Jack Webb
1 BBS:4 American Hammer
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.
Started with a mosey towards the entrance of the high-school.
Stopped and did
20 SSH IC
10 Windmills IC
Mosey to the bottom of the hill right at the entrance.
To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:
80 seconds work
2:40 minutes recovery
80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs
So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.
The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.
On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.
One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.
Thanks to Warning Track for the opportunity!
:punch: :punch: :pray:
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Mosey and accessory work
THE THANG: Wall work, abs dora and four corners
MARY: flutters
ANNOUNCEMENTS: HIM camp. Check newsletter
COT: yes
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.
Mosey to Old Farm Hill for 11’s. Burpees and Big Boys
MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for