Did an under the canopy gauntlet with bear crawls, toy, soldiers, lunges, merkins, step ups, and a whole bunch of abs. Called on the fly to adjust for weather.
WARMUP: We warmed up.
THE THANG: Headed to the light poles al did something similar to a suicide.
Repeat each exercise at each light pole going and coming back.
20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers
MARY: 15 burpees! Go!
COT:
Thanks to everyone who posted and put in some sweat equity.
Prayers for all those mentioned.
Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.
My verse for the day to meditate on is…
“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”
Galatians 6:9 CSB
With that, The Thrill is gone!
WARMUP: We warmed up, standard fashion.
SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers
THE THANG: 3 rounds, 1 min each
tempo squats, lunge, Al Gores
3 rounds, 1 min each
Slow merkins, shoulder taps, slow wide arm merkins
3 rounds, 1 min each
Superman pulls, Slow flutters, reverse snow angels,
Bear crawls,
Broga
MARY:
ANNOUNCEMENTS:
COT: Welcome back Mile High
WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers and Windmills
THE THANG:7 Rounds
10 Ruck Merkins
22 Ruck Single arm Rows
11 Sandbag/Ruck press
10 Ruck SQUATS
10 Ruck Reverse Lunges
13 Ruck Swings
Ruck a Lap around the parking lot
MARY: no time for Mary
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers and Praises
Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack
AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack
Back to COT
Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.
WARMUP:
SSH x10, IW x10, HWx10, Moroccan Night Clubs x10, Windmills x10
THE THANG:
A 4-Corners workout
Station 1 – KB curls x25
Station 2 – Squats x25
Station 3 – Mountain Climbers (2ct)
Station 4 – Lunges x10 (2ct)
Do a lap around the 4 corners then back to station 1
Repeat 10x
Announcements:
10 year is in full swing.
WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises. Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises. Rinse and repeat two more times. Mosey to courtyard in front of Pike building. 5 derkins, 10 step ups, 15 calf raises in rip stick squat position. Mosey to grassy hill across from veterans park. NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill. Rinse and repeat. Mosey back to parking lot at Pike. 10 muscle ups followed by 1 minute of wall sits. Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday. Meet at NAFO at 6:00 for 9/11 workout.
COT:
AWarm Up
Mosey + Stretching
Church parking lot: