Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.
Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.
Did this for about 30 mins. Got about 4 rounds in.
Cindys go back, run to shovel flag, some light mary.
Fini
COT
WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks
Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds
Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:
Back to COT
MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd
12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford!
<@U072Z2Z380L> brought out FNG Binford because of tools or something along those lines. :clap:
<@U076RS8F1DG> brought out his 2.0 FNK Grogu who can outrun all us old guys. :tada:
<@UST30T7FF> was on-deck after running 2,000 miles or something like that. :man-running:
<@U01NGHPR2HW> was blinding us with science and his shirt. :tshirt:
<@U083QU67RF0> still looks like Radar from M.A.S.H. to me. Nothing wrong with that. :hospital:
<@U5KBYSF6Y> was doing his best hair impression of Conan O’Brien :haircut:
<@U061P7HUFRR> was advertising for the next 2nd F event and for pizza next time. :pizza:
<@U076RS8F1DG> was holding the flag during COT and lead his family by bringing his 2.0. :us:
<@U01ABNC7YLU> was ready to sweep the leg at any moment :martial_arts_uniform:
<@UN6PTD007> was the king as always. :crown:
That’s my report. It has been submitted to the master of puppets and the sandman in charge.
Thrill is gone.
COT:
Bethel men’s shelter
Tortoise and Hare
Varsity going to one hour at 0500
WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops
THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats
430 reps total
10 jogs total
MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc
ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour
COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.
WARMUP: SSH, Windmills, overhead claps
THE THANG: the Griff – 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work
MARY: stretching in preparing for Murph
ANNOUNCEMENTS: newsletter
COT: freedom, marriages
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks.
THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:
Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer
11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)
The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers
Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)
Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees
Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)
Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)
Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups
Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC
Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches
NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.
Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.
Aye!
IJ
WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.
THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones
Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks
Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups
Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s
Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos
Mosey to the light poles
Light pole 1 – 10 burpees
Light pole 2 – 10 merkins, 20 big boys
Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters
Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps
Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.
MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.
Silfab discussion at 0745 Saturday at the Kingsley Fire Pit
AI discussion Friday at 0615 – St. John’s UMC.
Read your news letter
COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.
Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.
Thanks for the call, Bass-o-Matic. :eye: