WARMUP:
THE THANG:
They crushed it
MARY:
ANNOUNCEMENTS:
COT:
12 good men got stronger at ring of fire with pull ups burpees and sprints
WARMUP:
Windmills
Toy Soldiers
High knee taps
…in the pouring rain.
THE THANG:
100 Yard Sprint 3x to dry off of course
19 – Seated bike rack sit-ups.
19 – Alternate side sit-ups / knee to elbow
19 – Seated bike rack sit-ups.
Select 40-60lb bag for rest of w/o
19 – Reverse lunge & twist
19 – Squat w/ overhead press
19 – Sandbag Shovel
19 – Pushup -on bag / w/ alternate mountain climbers.
50 Yard Bear Crawl w/ bag
19 Pushups – Pulling Bag through to side-to-side each rep.
19- Forward single leg lunge – over head press “on up”.
19- Backward single leg lunge – overhead press “on down”.
MARY:
19 Alternate Jack-Knife-Sit-Up
V-up, 1 leg in air, touching heals
1 long body destroyer
ANNOUNCEMENTS:
HIM CAMP – 21 registered
Enjoy your 7am nap.
COT:
WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.
WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around
1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap
WARMUP: Limited
THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.
Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!
WARMUP:
10 windmills, 10 Moroccan Night Club, 10 Cherry Pickers, Plank, Stretch, Dirty Dogs & Honey Humpers
THE THANG:
All Movements With Sand Bags (weight of users choice)
Maintain Zone 2 H.R.
15 Flutter Press
20 Single Leg Lunges
Max Man Makers
Lap Around Amphitheater w/weight.
15 Thrusters
20 Curls
Max American Hammers
Lap Around Amphitheater w/weight.
15 Chair Press
20 Rows
Max Lateral Burpees
Lap Around Amphitheater w/weight.
Completed Circuit 2X
MARY:
Pax Split 4/4
200LB Sandbag P.T.
Row, Curl, Press
ANNOUNCEMENTS:
Bethel Men’s Shelter Needs Volunteers, HIM CAMP Aug. 11-13. Sign-up.
COT:
Prayers for Sasquatch’s Family
WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)
Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.
Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.
Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.
Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.
MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.