Tag: Minuteman

4th of July Convergence

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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

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Wellness Check on Mr Harris – and We Love You Cable Guy!!

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WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.

THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!

MARY: My Mom’s name. Love it.

ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!

COT: Plenty.

Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!

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T.H.I.N.K.

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WARMUP: Extended favorite warm-up with leg and hamstring focus
THE THANG:
Broad jump retreats – 3 sets of 6
10 yard sprint with a backpedal after touching ground – 5
Peter Pointers – 2 sets of 15
20 side to side hops, then 10 really exaggerated high knees, then 20 yard sprint – 4
Apollo Ohnos – 25 each side
Box drills – 5 sets of 3
From on the ground looking opposite direction get up into a 20 yd sprint -3
Lying on back into a 20 yard sprint – 4
90 degree max jump turns 3 sets of 10 (5 turns each)
5-10-5s – 3 rounds
Ali Shuffles – 2 sets

Frisbee golf: 2 teams; after each throw, the team has to do the following:
Bombjacks
Wide-arm merkins
Back raises
Russian V-up twists

For every throw that occurs from the team, the amount of reps per exercise increases by 2, starting at 2 reps per exercise after the first throw.
Both teams won one round each.
MESSAGE:
T.H.I.N.K.
Before you speak in anger toward your family or a friend, ask yourself:
Is it TRUE?
Is it Helpful?
Is it Inspiring?
Is it Necessary?
Is it Kind?
ANNOUNCEMENTS: D2D coming!
COT: People seem to be working through lots of illnesses and sicknesses generally outside of the PAX. Prayers for those struggling through these challenges.
Thank you, @Poppins, for the opportunity!

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Load toads in, load toads out. Load toads running all about

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A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.

WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station

THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm

9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)

20mm- 20# KB
         Two-handed curls x 20
         Swings x 20
         Goblet Squat x 20
                 partner(s) merkins first round BBSU second

7s- Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x

Mosey around parking lot between stations.

MARY: Just a little light stretching

ANNOUNCEMENTS: Find an event to contribute to D2D fundraising

COT: Branch family grieving loss of Louie.
Jordan family

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Load toads in, load toads out. Load toads running all about

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A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.

WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station

THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm

9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)

7s – 20# KB
         Two-handed curls x 20
         Swings x 20
         Goblet Squat x 20
                 partner(s) merkins first round BBSU second

20mm rounds – Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x

Mosey around parking lot between stations.

MARY: Just a little light stretching

ANNOUNCEMENTS: Find an event to contribute to D2D fundraising

COT: Branch family grieving loss of Louie.
Jordan family

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Hump Day Burpee fest

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WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee

THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters

Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds

5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises

One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.

ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.

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Who moved the Snake Pit?

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WARMUP: SSH, Windmill, IW, HW, Cherry-picking
THE THANG: SealSitUp, merkins IC, PlankJack
Mosey
Pain Randomizer
Mosey
KB work: curls, offset merkin pass
Indian run with KB transfer
MARY: stretching and stuff
ANNOUNCEMENTS: D2D kickoff this weekend, fundraisers, NEWSLETTER NEWSLETTER NEWSLETTER
COT:

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↕️↔️↖️↘️⬅️

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WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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10 Year Convergence

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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.

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