Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 đşđ¸ đ¨
4 HR merkins
3 jump lunges
2 flutters
1 burpee
2ish miles
A few sets of 10 bomb jacks thrown in
Prayers for kiddoâs health
Praise for our kiddoâs and our parentsâ health
Great work by all PAX present!
It was a muggy morning in The Fort, as 4 HIM decided to get up 15 minutes earlier than all of the land of milkđĽ and honey đŻ and accelerate.
We rucked over near Dolce Lusso in Kingsley for some highlights and some stair work. The exercises was crazy eights which ended up being crazy nines. It was 8 Merkins at the bottom of the stairs, then we rucked two flights of stairs and did 1 Overhead Press on the other side of the stairwell. There was a total of 1.5 miles in stair work and a plethora of Merkins and Overhead Presses.
We then rucked around the Kingley loop to cap off the workout.
Back to COT for prayers and praises. đđ
JWOW
WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers.
THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1 partner farmer carries the KB. Partner 2 does an exercise and catches then and switch. Do this until the exercise point.
Start with 10 KB Swing. Then onto round 1. Round 1 – 1 burpee. Add 10 rows each side to kn swings
Round 2 – 2 merkins. Â Add 10 chest press each side
Round 3 – 3 jump Squats. Add 10 biceps curls each side.
Round 4 – 4 lunges. Add 20 squats
Round 5 – 5 LBCâs. Add 20 triceps extensions
Round 6 – 4 Carolina Dry docks. 10 shoulder press each side.
5 minutes of Mary to end the workout.
ANNOUNCEMENTS: do a CSAUP. Challenge yourself.
COT:Cohibas mom having knee surgery. SugarBug and his M with adoption situation.
Welp, we ran around and found some light posts and did stuffs. It was nice and everyone had more fun doing this than any other workout theyâve ever done.
WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run
Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run
MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:
WARMUP: We headed for the light and warmed up with some of the usual suspects
THE THANG: We played Uno with these rules:
Blue – Curls
Green – LBC
Yellow – Goblet Squats
Red – Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
MARY: Strange how we got a lot of core in but not much chest work so I threw the me in.
ANNOUNCEMENTS: Dark Helmet is trying to murder us tomorrow. Â Sign up to mow at the Care Center Read your newsletter.
COT: Thanks for playing along with Thrill Uno. Thanks for letting me lead. Thrill is gone!
WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot.
THE THANG: Tabata Time! 2 exercises, 45 sec intervals with a 10 sec rest between x 3 sets of ea. After 6th set, each PAX ran a loop around the light poles and planked for the 6. Rinse and repeat x5 cycles.
First cycle: hand release merkins & LBCâs
Second cycle: plank jacks & hello dollies
Third cycle: Carolina dry docks & calf raises
Fourth cycle: merkins & Bobby Hurleyâs
Fifth cycle: Supermanâs & monkey humpers
ANNOUNCEMENTS: Read your newsletter! Shady on Q at hanging with Stang today. F3 Dadâs is coming in June. Get your 2.0âs ready to roll!
COT: Bonsaiâs family will be traveling to 3 different places, some separate from each other. Travel mercies and safety. JWOW travel mercies. Pothole clarity and patience. OTG is thankful to be back in the Gloom with his fellow PAX. We are all happy to have him back!
The morning was dark and thick in The Fort, and we could see the glimmer of a soft glow in the distance. It was the flickering light of the pain train, and it was headed straight towards us at an incredible rate. All we could do is brace for what was about to pull into the station.
Warmup:
1 Lap Around the school lot
10 Side Straddle Hops
10 Windmills – aka The Trucker
10 Cherry Pickers
10 Merkins
Up Dog/Honeymooner
The Leg Up Hip Thruster (Crowd Pleaser)
We moseyed over to the front of the school for some Wall Bulgarian Split Squats (left then right legs). The timer was an Indian Bear Crawl.
Moseyed over to the back of the school for a little 1st & 10.
The Thang:
There was cones lined up every 10 yards to represent the 10 yard markers on a football field. After each round we would do a lap around the track.
Round 1 – Cone 1 â 10 Burpees
Round 2 â Cone 1 & 2 â 10 Burpees & 20 CDDs
Round 3 â Cone 1, 2, & 3 – 10 Burpees, 20 CDDs, 30 Squats
Round 4 – Cone 1, 2, 3, & 4 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters
Round 5 – Cone 1, 2, 3, 4, & 5 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises
Round 6 – Cone 1, 2, 3, 4, 5, & 6 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters
Round 7 – Cone 1, 2, 3, 4, 5, 6, & 7 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats
Round 8 – Cone 1, 2, 3, 4, 5, 6, 7, & 8 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDDâs
Round 9 – Cone 1, 2, 3, 4, 5, 6, 7, 8, & 9 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDDâs, 10 Burpees
Ran/Bear Crawled to COT for prayers and praises.
Welcome FNG Snooze Button.
JWOW
WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.
Every .25 we did the following exercises:
Burpees
Squats
HR Merkins
4-CT Flutters.
Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.
On the way back we decreased the reps back down to 5.
With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.
We were all able to get back to COT by 6:00.
ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.
COT:Prayers for health..mental and physical. Prayers for the country.
It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs đ
LBCs
Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters
Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).
Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises
Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins
Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises
Moseyed back to COT for prayer ans praises.
– JWow