WARMUP:
THE THANG:
Played the game of catan
Three stations with multiple exercises as a team
Longest mile competition
MARY:
ANNOUNCEMENTS:
4 Bs
Bethel
Trash pickup
401k
COT:
Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age.
WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching.
THE THANG: Picked up Cindy and headed to the track.
1982 was the theme:
19 Reps
8 rounds
2 modes of transport.
19 Reps of the following for each round.
Curls, Squats w/ Block, Big Boys with Block, Chest Press, Lunges with Block, 4 ct. Flutters w/ Block, Bentover Rows, Burpees.
After each round, run 200m forward then nur 200mm.
We got through 7 or the 8 rounds before running out of time.
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B's, Read Your Newsletter
COT: Round Robin Style.
Day #2 of Birthday Week Q's. Here we go!
WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey
THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the other SSHs. 3 rounds.
Mosey to the enterence of WEP headed towards the Peach Stand. Big Boys w/ a punch 10x, Flutters 4 count 20x, Freddie's
Mosey to the hill. 7220. Run to the top of the hill, 7 big boys, run down, 20 squats, Nur to the top. 10 Rounds.
Mosey to the restrooms. Battan Death March- Indian Run and the 6 does 3 burpees then gets back to the front. Run the permitter of WEP back to COT.
MARY: 43 – 4-count LBC's to finish to time.
ANNOUNCEMENTS: Bethel, Freed to Lead coming to #C0653MWMA8K
COT: Round Robin.
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books!
WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school.
THE THANG: Lamppost-palooza. Run to the lamppost, complete the exercise, run back, run to the next lamppost.
Round 1: 40 calf raises (reg, in, out, and sumo 10x) for four lampposts.
Round 2: 11 Big Boys, 22 Big Boys, and 33 Big Boys
Round 3: 11 Squats, 22 Squats, 33 Squats, and 44 Squats.
Run around to the roundabout by the stadium entrance. Perform a modified Dora as we were running out of time. 100 Lunges, 100 Squats, 100 LBC's with partner.
MARY: Flutters, Freddie's, Wheezy Jeffersons
ANNOUNCEMENTS: Bethel, Bethel and more Bethel.
COT: Good stuff in here.
WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs,
THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax)
3 rounds of 5 exercises with a lap in between.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Bethel Men’s Shelter, Litter Pick up, and Bourbon fundraiser.
COT: Healing, Job hunting, Health, patience, Blessings.
There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato workout gives each PAX an opportunity to lead when they may not be prepared for it. This is what we did today. Each person had roughly 5-10 minutes to run a part of the workout.
WARMUP: YHC ran the warm-up with a mosey, SSH, windmills, strawberry pickers, and some stretching.
THE THANG: First up was Headspin with some wall work. Then Shield took us over to the benches for, you guessed it, some bench work. Harry Carry took us to the bars and blocks for some work there. Teddy took us back to the parking lot where we ran up and down the hill for a round of 7's with jump squats and calf raises. YHC had us do some work on the way back to COT as we crossed each line of the parking spaces from one end of the lot to the other.
MARY: There was a good mix of Mary throughout, so we didn't make any extra time for it.
ANNOUNCEMENTS: Bethel, Tortoise & Hare, read your newsletter.
COT: Round Robin.
WARMUP: ssh, WM, MNC
THE THANG:
AMRAP:
3 (# tours of duty) – Burpee
5 (month of death) – jump squat
23 (day of death) – big boy sit ups
27 (age) – plank jacks
97 (high school graduation yr) – yards run
Completed ~15 rounds
MARY: yep
ANNOUNCEMENTS: newsletter
COT: https://thefallen.militarytimes.com/army-staff-sgt-steve-butcher-jr/2793024
WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.
WARMUP:
THE THANG:
Station 1
Station 2
MARY:
ANNOUNCEMENTS:
COT:
Started with a mosey run to the front of SCES.
Warm up: SSH, Mountain climbers, squats, smurf jacks, bobby hurleys
Run to ROTC pull up bars:
Thang 1: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat for three total sets. Then did a 1 min dead hang.
Run behind NAFO to the band practice lot.
Thang 2: Bear crawl to 50 yard line, then run to end zone. Did squats there. Repeat.
Six burpees. 10x.
Run to benches.
Thang 3: step ups, dips, squats, inclines, calf raises.
Run a loop in the parking lot. We got two miles in.
Mary: Flutters, LBC
COT
Fini