WARMUP: Nah
THE THANG: 3+ miles with many stops for 11 reps
MARY: Round the horn
ANNOUNCEMENTS: Forged fathers, Newsletter
COT: Of course
WARMUP: side straddle hop, imperial walker, cherry picker, windmill
THE THANG:
Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.
Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat
MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump
Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7
MARY: didn’t have the time
ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup
COT: prayers and praises
WARMUP: SSH, IW, CP, down dog
THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in
MARY: LBC, American Hammer, flutters, shoulder taps
ANNOUNCEMENTS: same as items and newsletter
COT: prayers for safe travels, start of school year, natural disaster victims, marriages, and others both said and unsaid
WARMUP: Motivator – have pax pick a number between 7 & 10 (9 was the count)
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
We moseyed to the bottom of the steep hill.
THE THANG:
Thang 1 – Welsh Dragons
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps or the top of the hill. We didn’t make it to the top so Nur to the top.
Mosey to the basketball courts.
Thang 2 – Wilt Chamberlains
Named for Wilt Chamberlain’s NBA record 100-point game. Starting at one baseline do 100 LBCs, then run to the opposite baseline and do 100 squats. Return to the first baseline to do 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).
Thang 3
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 12 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 11 squats. Repeat until you do 12 Merkins an 1 squat. My math was off so we finished 10 and 2 or something like that.
Moseyed to the field.
Thang 4 – Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
We started back down the escalator.
Corner 1: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Run to corner 2
Corner 2: 10 SSH, 20 CDD, 30 Squats
We had a few minutes left and went back to COT for some stretchy things.
ANNOUNCEMENTS:
Blood Drive
Stuff the Bus
Read the news letter.
Prayers:
Prayers for kids and teachers as they head back to school in a couple weeks.
Reede Family
Hucklebuck (my apologies if I got that wrong.)
<@U03L09PTADU> Thanks for the opportunity to lead!! And for helping me name the workout “Spicy”…LOL!!!
Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.
No warmup, just mosey to the crosswalk in the drop-off line under ruck
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop
– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press
Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank
Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank
Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.
Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.
-IJ
WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups
Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls
Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear
MARY:
Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting
WARMUP: lap around Runde Park then exercises in the parking lot including Imperial Walkers, Mountain climbers, CDDs
THE THANG: Mozy to the little league ball field right foul pole for 7s. Merkins at the RF foul pole and big boy sit-ups at the left field pole.
Once completed, mozy to home plate to explain burpee ball. Three squares/rectangles were marked off with cones in the outfield. We split up into two teams and scoring was as follows; 1 run if the ball is hit and stops in any of the boxes, 4 runs for a home run, burpee penalty if the ball doesn’t leave the infield or the batter whiffs. At the end of the inning, both teams sprinted to pickup the balls. The team that collects the most balls scores a run.
So that those not batting have something to stay busy with, Pax not hitting worked through a ladder (20 reps each) of the following: SSH, Squats, LBCs, Lunges, Seal Jacks, Shoulder Taps, Mike Tyson’s, Plank Jacks, and 2 burpees.
Batters hit off a tee with the finest and smallest tee-ball bat YHC could find in his garage. Both good and bad hits were had by all. The ball pick became the most contested part of the workout, with full sprints and possibly some tackling. We completed five rounds then returned to COT.
MARY: Nope
ANNOUNCEMENTS: CUSAPs
COT: Family and upcoming doctor results.
WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga
THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run
Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges
Lunge/Toy Soldier to benches
Step ups for 2 minutes
Return to stage
MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch
ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza
COT:
Patience
Family
Health
WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins
THE THANG: 2 rounds – 10 burpees, 10 Grinders,
3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins
3 rounds of 10 Hamstring bridges, 10 OH Press, 10 squat jumps
MARY:
ANNOUNCEMENTS:
COT: Ask with intention, open up with intention
WARMUP:
– 10 Grass-pickers (courtesy of F3 Columbus)
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretch’s to Sunrises or whatever they are called
THE THANG:
– Move to amphitheater and muster up for 50 OYO scissors with a ruck press, then rucks back on and all bear crawl up amphitheater hill.
– Move to corner at Hubert Graham under first streetlight and muster up for 50 curls. Noted-random bloody pallet on the corner!? :man-shrugging:
– Move down hill to second street light. Muster up for squats. Too many to count. One man at a time will sprint up to the top of the hill and stop at the first street light then back down. All others do squats until everyone sprints and returns.
– Move down hill to third street light. Muster up for incline Merkins. Too many to count. One man at a time will sprint up to the second street light then back down. All others do incline merkins until everyone sprints and returns.
– Move to the end of the guardrails, cross street then do 50 calf raises OYO.
– Move to top of hill. Then ruck back to the school entrance and around the circle by front of the school stop at the first cross walk in front of school do 50 suit case raises 25 per side.
– Move by means of overhead carry to the main cross walk in front of the school for 50 Overhead presses then up to the road, down the street to the park and then return back up Gold Hill.
– From park to school entrance do a modified Indian run with the 6 sprinting all out to get to the front.
– Move towards COT – All out sprints from one end of the parking lot to the other. Walk back to COT.
MARY:
– 10 American Hammers
– 10 LBC’s
– 10 Simbas WWII style
ANNOUNCEMENTS: Read your news letter. The Sweaty Barry
COT: It is what it is…
Quote of the week – When looking for a sign; Is it possible that if it shows up in your panic and not in your peace, that it isn’t meant to be.