WARMUP: mosey
THE THANG: hill sprints
MARY: N/A
ANNOUNCEMENTS:
COT:
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
Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end
Looks like we made it,
Barry Manilow
WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.
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: 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.
WARMUP:
15 SSH IC to wait on Mainframe
Mosey to rear parking lot.
5 Windmills IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
10 Shoulder Taps IC
10 Merkins IC
Mosey to baseball field
10 Peter Markers IC
THE THANG: Partner Up
7 stations with 2 exercises at each station. Timer was a full YETI cooler, that PAX will carry across outfield and back while other PAX do the exercises at each station. PAX switch exercises when cooler gets to the outfield wall.
Station 1: Battle Rope & J-Lo’s
Station 2: Squats with 60lb bag & Merkins
Station 3: Curls and Tri Extensions with 35lb plate
Station 4: Lunges with 60lb bag & American Hammers
Station 5: KB Swings & Bent Over Rows (pick your KB 25/35/45)
Station 6: Man Makers w/ 40lb bag & Big Boys
Station 7: Over Head Press w/ 45lb plate & Slam Ball
MARY: N/A
ANNOUNCEMENTS: Midweek Grinds, HIM Camp
COT: Stays in CoT
Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.
Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).
Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.
Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.
Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.
Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.
Fini.
COT
WARMUP: Not much, we got right to it.
THE THANG:
15 Flutter Presses
20 Single Leg Lunges
Max Man Makers
Weighted Walk
15 Thrusters
20 Curls
Max Merican Hammers
Weighted walk
15 Chair Crunches
20 Rows
Max Lateral Diamond Burpees
3 Rounds – All movements w/a variety of sandbags, Jerry cans, medicine balls, blocks.
MARY: No time for Miss Mary, eh I guess we can count the 200lb sandbag overhead presses.
ANNOUNCEMENTS: HIM CAMP / Aug 11-13
COT:
WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.