WARMUP:
THE THANG:
Did mosey to end of lot
Did two up one back
Run 2 islands 5 merkins
Back one island 10 American hammers
Bear craw and lunge mix to super chic from 5 islands away
Did a 5 corner workout
20 Tysons
20 Squats
20 LBC
20 CDD
MARY:
Done
ANNOUNCEMENTS:
Dam to Damn Bar
COT:
Healthcare travels
Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.
My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.
WARMUP: did some stuff
THE THANG: the keg is not allowed to touch the ground for the next 45 minutes. Guys shared the burden as we traveled around campus. Found two hills and did bear crawls and lunges up and down the hill while doing some exercises at top. Happened to find one ofTiller‘s tires and did some flips with that too.
MARY:
ANNOUNCEMENTS:
COT:
Ran from blue down to Dragon Way. Did a loop around the school. Then ran down the hill to Stebbins and up that. Back down Dudley to Dragon Way and repeat .
WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.
WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.
WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View.
THE THANG:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Then we wrapped up with the following list:
Complete the first exercise on the list. Then pick any other exercise on the list. Run lap. Complete the second exercise on the list. Pick any other exercise on the list. Run lap. Etc. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
MARY: Liberty Bibberty called out one exercise after the ruckers united with us, taking us all the way to 6am.
Boot Camp: Hominy & Liberty Bibberty only
Ruckers: Tiller, Old Bay, & Sugarbug
ANNOUNCEMENTS:
Dam to Dam. Check your newsletter. Keep an eye on the weather forecast this weekend. Stay safe. Protect your automobiles and watch the safety of yourself and your passengers.
COT: Good to share with each other as always. Stay thankful for the inspiration to get together and workout.
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.
Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.
PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall
THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca
BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.
PAX repeated this sequence once more.
Mosey off to the next lot
Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca
Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.
50 burpees
100 squats
150 double count flutters
All finished and we moseyed to the basketball court and circled up for abs
LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence
Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.
MARY: see above, but she was not there. Open to all men.
ANNOUNCEMENTS: We’re announced. Read your newsletter.
COT: remains the fifth core principle
YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:
WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill
THE THANG:
Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play eucher…
A: 1 Burpee and mosey to the end of the shops and back
2-4: Burpees
:heart:: LBC (4 count)
:diamonds:: Spiderman Merkins
:clubs:: Heels to Heaven
:spades:: Squats
Finished the deck and even got in some gas pumpers for Twister
COT: Welcome FNG Dutch