Push it to the limit

WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga

THE THANG:
Ladder interval up downs

Merkins and Squats
MOT Bear Crawl

LBC Jump Squats
MOT Lunges

Dora with shared bag

Merkins
Big boys
Imp Walkers

Carolina Dry Docks
Dips
LBC

50
100
150

Mosey w bag back to COT

MARY:
Stretching

ANNOUNCEMENTS:
Pizza

COT:
Prayers for family and health

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The Dora Smoke Show

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.

Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats

MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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BOMBS Away!

WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

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Soccer sprints

WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:

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Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man

It was a moist, humid morning. The message covered a fairly simple topic, Life.

We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of our hands. We are but passengers on this life river as we flow along. We did a few rounds of this. Lots of curveballs were thrown out of the most unexpected PAX. Life doesn't go as we planned and usually we don't get what we expect out of someone.

Life is about Choices. The choice was to get across the park from the bathroom to the playground. The options were bear crawl or burpee broad jump. The catch, every time you changed your mind there was a 5 merkin penalty.

We then teamed up to chose who would go first. The only way your partner could move is if you did 1 merkin per step. The object, get 1 partner over the line and then BOTH were done. For reference there was about 70-90 steps to get across. Some teams did equal amounts and crossed together. Others, Mine and Dark Helmets, relied on 1 person to basically do all the work so the other could advance. Then we both chilled at the end waiting on the other, less able teams.

But wait, there's more….The next set of partner work was the same concept but the exercise was burpees. The catch, whoever crossed first on the original trek could NOT be the one to cross first this time. The lesson, sometimes finishing first isn't all it turned out to be. Sometimes the person out from will the next day need to carry someone else. Needless to say I did more burpees this morning than in my entire time at f3 combined.

We then had a lesson on encouragement but I'm tired of typing.

We also did the scrotum tunnel just so everyone could get a rash in the grass.

Lastly we concluded with an unfair amount of burpees selected for random PAX. some did 1, some 3, some 5…..guess what, LIFE isn't fair. Deal with that shit and move on.

At the end of it all the message is this, it is ALL life. the good, bad, fair, unfair, choices, encouragement, discouragement, chance, highs, lows. There is no BIG thing to discover. If your waiting for that your wasting your life. Appreciate it all. Find joy in a birds chirp, contentment in mashing that dam keyboard for 8 hours a day, reach to the heaven and give thanks for it all. The argument with the wife, the aggravation with the kids, the person who cut you off in traffic.

Your PERSPECTIVE will drive your life. Stop waiting

MILGA bitches

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I Was Wrong, And I’m Grateful For That

The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

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Getting swole at the Cockpit

WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.

Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.

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The Norway Row and Stuff

There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

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Silk Curtain

WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

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