WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch
THE THANG: Mosey to the back of the theater for parking lot lines
bear crawl to first line -> 5 Burpees
Crab Walk to second line -> 5 Burpees
Repeat across the lot
Run around back to the start repeat
Run around back to the start and run to first line, nur back
run to second line nur back across the lot
Mosey back to COT
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:
WARMUP: Mosey to the theater entrance walkway
Exercises in cadence:
Windmills x 10
Imperial Walkers x 10
HILLBILLY Walkers x 10
Merkins x 11
Hold plank
Shoulder taps x 15
Low slow squats x 10 – hold peoples chair on the last rep then Moroccan nights clubs x 10 while holding the people chair.
Recover and 5 burpees
Mosey to back theatre lot for the main event.
THE THANG: Part 1 –
Partner Dora – 100 merkins, 200 sumo squats, 300 double count flutter kicks
Mosey toward Portofino’s
At the side just before getting there, lunge walk with 20 squats OYO
At Portofino’s – 15 monkey humpers in cadence – just because.
Mosey to hill for Part 2
Part 2 – merkin hill
7’s – diamonds at the bottom and wide arm merkins at the top. Running back and forth.
After all PAX finished – 10 6-count burpees in cadence.
Mosey to the next spot for derkins and dips in cadence
Mosey to COT in time for 0600
MARY: Notably absent – open to all men
ANNOUNCEMENTS: Bethel, CSAUPs and read the newsletter
COT: remains the 5th core principle
PAX got their money’s worth and a view of the ground sod red stone too. Thanks for the call, Goose. Always an honor to post in the land of MILGA & honey. 👁️
WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed
WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area
10 dips
10 derkins
10 crazy leg twist
10 dips
10 derkins
10 Bulgarian split squats each leg
10 dips
10 derkins
10 squats
10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels
Repeat above again for 2 total rounds
Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms
Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:
Warmup
SSH
Imp Walkers
Hillbilly Walkers
Low slow squat
Catchers
Merkins
Broga
Mosey to the back of CRHS
Dora
AMRAP for 5 rounds till the runner comes back and flapjacks
Q calls each exercise
1st round – merkins
2nd round – squats
3rd round – CDD
4th round – lunge
5th round – LBC
Bag is passed around and whatever group has the bag they do man makers for that round
Mosey to back of CRHS
plank pass of sandbag under the planked group 2-3 times back and forth depending on group size
Mosey to parking lot near gym of CRHS
Bear crawls up the hill crawl bears down the hill
Bag is passed around so one man does the hill with the bag
Lunge walk with bag while group plans. Every 5 parking spaces group catches lunger and planks while a new lunger goes 5 spaces
Go until you reach road
Mosey to COT
Mary if time allows
ANNOUNCEMENTS:
Bethel
Chicken drive
Tortoise and Hare
Newsletter
COT:
Health
Travelers
WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.
Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:
WARMUP: SSH, Imperials, Hillbillies, short mosey
THE THANG:
4 corners of chestish 25 reps each. 2nd round of abs.
Railroad track run one way and then back.
11 of buckets of surprise.
Partner wall sit/bear crawl to close it out.
MARY: No time for her today.
ANNOUNCEMENTS: Flounder’s 80th, Masters lunch, Cannoli Fun, er Run.
COT: Always
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.