WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers
THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian Deadlifts (1 or 2 leg), OH Press
MARY: You know I timed it perfect
ANNOUNCEMENTS:
COT: Pauly D in the home stretch. Being a dad can be tough.
Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.
Warmup:
SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15
Pick up something heavy get to the field
All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag
50 Curls
75 Flutters with Press
100 Squats
25 Man makers
Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.
Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.
The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.
Did this right up until 6:00am.
Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.
Thanks to Brawny for the opportunity to lead!
WARMUP: brief: SSH, IW, HW, dynamic stretching
THE THANG: the Clovis
15 burpee pull-ups
1 mile run
10 rounds
Maximus got 5 rounds before time. The rest got less.
The kudzu behind the school is threatening to take over.
1st Lt. Clovis T Ray’s son was 5 years old when he died in Afghanistan. He’d likely graduated high school this year
WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays
Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.
WARMUP: right to business, broke out into two teams
THE THANG: 4 levels of action:
Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the exercises.
– squats
– American hammers
– Lbc
– Burpees
– Merkins
– ANd more
Round 2) cinder block relay/dora. Teams had to go end to end with the blocks and a KB and use the KB as the baton for the next guy.
Round 3) card sharks, every card had a work out associated, you needed to guess if the next card is higher or lower and do the workout, if you guess wrong you do the exercise and guess again.
Round 4) sandbag relay with man maker stops.
Hats off to Barkey, Brawny, and Conundrum for taking the crown!
MARY: LBC, Box Cutter, flutters, heels to heaven and others
ANNOUNCEMENTS: kitchen sink tomorrow, hog and coyote
COT: prayers and praises
WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins
Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.
Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.
MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure
Conditions: Humid, heavy, and perfect for the grind
Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins
EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds
Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:
Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups
Half-Time Substitution: Cuomo on Q
Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps
Time Called: Right on schedule
Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.
COT: Prayers and Praises
WARMUP: no
THE THANG: we walked a bit
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: none
THE THANG:
Tomorrow is the 81st anniversary of D-Day. 81 years ago isn’t that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world. Many knew they were not coming back, yet they had no reservations about stepping up to perform the daunting tasks ahead of them. 4,414 Allied troops were killed in action, approx 2,500 of them from the USA alone. About 2/3 of them were KIA at the 5 assault points, beaches at Normandy- Utah, Omaha, Gold, Juno, and Sword. The remainder were KIA as paratroopers behind enemy lines. Today we honored them.
A 1,944 meter loop (1.2 miles for us Americans), with 5 pain stations for each of the landing zones.
Utah – 5 burpees
Omaha- 10 merkins
Gold – 15 big boy sit-ups
Juno – 20 CDDs
Sprint up the hill, then
Sword – 25 LSS
Repeat 3x
MARY: a little, about a minute worth
ANNOUNCEMENTS: read your newsletter
COT: this is the place to open up and share. I have trouble with this, but getting better at it. We spent a good 5-10 minutes sharing. Don’t take the COTs for granted. It may be the only place you can share your burdens with guys who literally have your back and support you. Most of the time after workouts we rush the COTs, eager to get home and get on with our days. Do not be afraid to be the one to tap the brakes, slow things down, and open up….or allow others to do so as well. We had some great conversations this morning. Warning Track put it well….vulnerability is not weakness, rather a sign of strength and leadership. I needed that COT today. Thanks fellas. Love you guys.
SYITG
NASA