WARMUP: Jog and a variety of stuff
THE THANG:
Dora
50 swings
100 squats
150 hammer curls
100 bent over rows
50 swings
Pax called tabata
45 sec on 15 off
Back to COT
MARY: 1 min to finish off the clock
ANNOUNCEMENTS:
COT:
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC
Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor
Finish w/ “John Hancocks”
THE THANG: Mosey to stairway & on up
24 dips on bench, 12 Irkins, 12 Dirkins
Down stairs, mosey to Picnic Tables, repeat 24/12/12
Over to Pavement track – Parnter Dora (1 moseys a lap/other exercises)
50 Plank-Jack Merkins
100 Am. Hammers
150 Get-up/Stand-ups
200 LBC’s
250 Gas Pumpers (where we cut it for Mary)
MARY: Hello Dolly x 24 IC, Heel Taps x 24 IC, Hello Rosalita x 24 IC, Freddy Mercury, Some other Bitcoin punishment I forgot
ANNOUNCEMENTS: Iron Pax, other stuff in newsletter
COT: Prayers for the recently departed (JCruise friend Tom) and being mindful/present when with family despite distractions
– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest
Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs
Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:
0500 Honey Badger
A great group of HIMS descended on NAFO to start their week like a Hero.
Warmup
20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch
Run to the Pull Up Bars
“ The Bradley”
100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups
Wash rinse repeat 10 times.
I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.
Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.
Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.
Take care and SYITG!
2 men joined me in the gloom for a kettlebell beat down.
After a brief warmup we did the following
1 minute of work followed by 15 seconds of rest in between rounds.
Set 1:
Curls
Squats
Shoulder press
Flutters
Run
Set 2
Tri ex.
Lunges
Swings
Hammers
Run
Set 3
Curls
Calf raises
Overhead press
Sit-ups
Run
Set 4
Merkins
Man makers
Merkins
Man-makers
Run
Set 5
Flutters
Dolly’s
Sit-ups
Hammers
Run
Set 6
Swings
Tri ext.
Upright rows
Curls
Stretch.
All done! Thanks for the opportunity!!
Eastward expansion! :facepunch: :facepunch: :facepunch:
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs
Warm-up (5 minutes)
– SSH: 1 minute
– Arm circles: 1 minute
– Bodyweight squats: 1 minute
– High knees: 1 minute
– Mountain climbers: 1 minute
Main Workout (35 minutes)
– Kettlebell swings: 1 minute
– Goblet squats: 1 minute
– Kettlebell deadlifts: 1 minute
– Kettlebell lunges (alternating legs): 1 minute
– Kettlebell clean and press: 1 minute
– Russian twists with kettlebell: 1 minute
– Kettlebell halos: 1 minute
– Rest: 30 to 60 seconds
Repeat the Main Workout circuit for a total of 3 rounds.
Cool Down (5 minutes)
– Stretching: 5 minutes