WARMUP: Uber fast windmills, SSHs, ground work
THE THANG: waiter carries, burpee chase, a lot of wall work, an accumulator was started.
MARY:
ANNOUNCEMENTS: read your news letter
COT:
3 rounds each at 3 different distances 10/20/30yds
Squat/dip, clean&press/manmakers, rows/thrusters
bonus round was something i made up and can’t remember.
deuces
WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG: 9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS: took place
COT: 5th core principle
Thanks, Grinder, for the call out. Honored to lead where it all started. 👁
Five PAX showed up for a low miles high pain workout.
Left Right Lunge and Squat down the Halls of The Coliseum.
Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.
Inch Wormed over to the parking lot.
Warmup:
Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s
The Thang:
Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats
Partner 2 – Bear Crawl to the light post and lunge back
Indian Bear Crawl back to COT for prayers and praises.
JWOW
WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).
THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.
MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!
thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.
COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).
WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.
WARMUP:
History was made today as YHC made his VQ at The Armory. I’m happy that after 9 years someone finally noticed me. All it took was getting up at 3 am to make the drive across the bridge to the “other side” of Fort Mill.
We didn’t do a disclaimer because only professionals showed up.
Warm up was an Indian Run in a slowish pace around the parking lot. Battlebot decided to snake us a bit but we made it back. 5 Windmills and about 10 Polish night clubs.
THE THANG:
After much discussion on the properness of the name, we did a Jack Web because I said so. Although others were determined it should have been called 11s. Luckily, I didn’t fold under the pressure and called it what I wanted. We started with 1 press and walked across the lot for 10 curls. Now normally you would assume we then did 2 presses and 9 curls…. but somewhere in YHC’s Coors Light daze the numbers didn’t add up. We pretty much did 10 of each exercise on both sides of the parking lot. I wish I could say it was a test to see who was paying attention, but that would just be a lie.
Next, we again debated the name of the exercise group. I said accumulator, some said Dora, others said Misogi….look I don’t care what yall call stuff, just do the exercises. We partnered up with 1 person doing the call out while the other ran across the lot and back. Each time the partner ran they had to add 1 merkin. I think by the end we were around 14-16 merkins each time we ran. Call out was 300 swings, 200 tri extension, and 50 man makers.
Closed with good news about Band Camps youth trip and prayers over the P200 runners
….Hope your happy 3D and thanks for the invite Battle Bot
MARY:
ANNOUNCEMENTS:
Partake in 4/20
COT:
Undeniably the Classic AO, my all time favorite, the place I started and the place I took a turn as site Q. Weezer has done a awesome job with this AO. It was an honor to lead.
karaoke
knee tar n’diaye
LBC
merkins
LS Squats
curb walkers
JACK WEBB
dips
high knees
butt kickers
more merkins
more squats
dying cockroach
imperial walker
hill billy walker
makhtar n’diayes
more merkins
more squats
Dora
mosey
shoulder tap
overhead clap
I’m sure I forgot a few things
*not in that order
**modifications were made
***counting was poor at best
****mumblechatter was as expected
noticeably absent … liver eaters
Looks like we made it,
Barry Manilow
History was made today as YHC made his VQ at The Armory. I’m happy that after 9 years someone finally noticed me. All it took was getting up at 3 am to make the drive across the bridge to the “other side” of Fort Mill.
We didn’t do a disclaimer because only professionals showed up.
Warm up was an Indian Run in a slowish pace around the parking lot. Battlebot decided to snake us a bit but we made it back. 5 Windmills and about 10 Polish night clubs.
The Thang
After much discussion on the properness of the name, we did a Jack Web because I said so. Although others were determined it should have been called 11s. Luckily, I didn’t fold under the pressure and called it what I wanted. We started with 1 press and walked across the lot for 10 curls. Now normally you would assume we then did 2 presses and 9 curls…. but somewhere in YHC’s Coors Light daze the numbers didn’t add up. We pretty much did 10 of each exercise on both sides of the parking lot. I wish I could say it was a test to see who was paying attention, but that would just be a lie.
Next, we again debated the name of the exercise group. I said accumulator, some said Dora, others said Misogi….look I don’t care what yall call stuff, just do the exercises. We partnered up with 1 person doing the call out while the other ran across the lot and back. Each time the partner ran they had to add 1 merkin. I think by the end we were around 14-16 merkins each time we ran. Call out was 300 swings, 200 tri extension, and 50 man makers.
Closed with good news about Band Camps youth trip and prayers over the P200 runners
….Hope your happy 3D and thanks for the invite Battle Bot