SlowBlast

WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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D-Day – The Greatest Generation

D-Day (June 6, 1944)

D-Day:
D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of Nazi Germany. The Allies aimed to break out of Normandy, liberate France, and advance toward Germany, ultimately ending the war in Europe.
Phases:
1. Airborne Assault: Shortly after midnight, thousands of paratroopers dropped behind enemy lines to disrupt German defenses.
2. Bombardment: Pre-dawn air and naval attacks targeted German coastal fortifications.
3. Amphibious Landings: From 6:30 AM, Allied troops landed on five beaches (Utah, Omaha, Gold, Juno, Sword). Fierce fighting occurred, especially at Omaha Beach.
4. Beachhead Establishment: By the end of the day, the Allies had secured footholds on all beaches, though not all objectives were met.

Casualties:
– Allied: About 4,414 killed on D-Day (over 10,000 casualties including wounded/missing).
– German: Estimated 4,000–9,000 killed or wounded.
– Civilians: Around 3,000 killed.

Significance:
The Normandy invasion was a turning point in World War II, marking the start of the liberation of Western Europe and placing immense pressure on German forces. Elaborate deception plans misled the Germans about the invasion’s location, and extensive planning ensured the Allies achieved surprise and established a crucial foothold in France.

WARMUP:
– Mosey around the parking lot to the cinder block storage
– Mosey with a cinderblock to the bleachers
– SSH X20
– Windmill X10

THE THANG:
Phase 1 “Overlord”
• 1944m Run = ~1.2 miles = scale up to 5 laps on the track
Phase 2 “Airborne Drop”
• 60 Coupon BO Rows
• Run ¼ mile
Phase 3 “Omaha Beach
• 100yd Bear Crawl
• 100yd Crawl Bear
• Run ¼ mile
Phase 4 “Utah Beach”
• 60 Merkins
• Run ¼ mile
Phase 5 “Gold Beach”
• 60 Coupon Swings
• Run ¼ mile
Phase 6 “Sword Beach”
• 60 Overhead Press
• Run ¼ mile
Phase 7 “Juno Beach”
• 60 Flying Squirrels
• Run ¼ mile

Maximus and Splinter were the only two to finish. Everyone else had to skip the last 1/4 mile due to time (not because we were smoked).

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Meander around town

WARMUP:
The pledge

THE THANG:
Launch point was parking lot across from old Hardee’s

Exercises
10 merkins
20 squats
20 LBCs

Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises

Go one street farther each time past Elliot until you get to E Close St.

The. Reverse the route and work back.

All pax got 3 so got close to 5.

MARY:
ANNOUNCEMENTS:
COT:

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The Greyhounds could not be slowed with extra reps

23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

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Almost too much

WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

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Block Party Beatdown

WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Soggy Bottoms and Sucky Hills

WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH
THE THANG:
Mosey to top of hill at Dave Gibson,

Issue plan for workout- not well received

Hill repeats .25 down and .25 back- exercises at top of hill (moved to bank for safety and to allow extra loops for thoroughbreds)

Three rounds then two rounds

First “circuit”

20 wide arm merkins
20 hammers
20 bombjacks

2nd round was 15, then 10

No exercises at bottom of hill- once back to the top wait for the six, first we did SSH then audibled to loops around bank)

Second circuit-

20 diamond merkins
20 V ups
20 burpees

Dropped to 5 for second set for time

Ran back to COT- then we went to pick up the 6
MARY: flutters
ANNOUNCEMENTS: SLT shovel flag handoff this Thursday at Minnow Pond
Tortoise & Hare 6/7
Read your newsletter
COT: yep!

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Guess who’s back…back again

WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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Bear Crawl Kettlebell Dora

Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

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