WARMUP: no warm up needed to ruck
THE THANG: to Walmart and back W/ upright rows, squats, overhead press
MARY:
ANNOUNCEMENTS: bethel me s shelter, 4-B’s
COT: praises and prayers
WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises
WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block.
THE THANG: 30 rounds of partner work so each person ends up doing 15 rounds.
All done with a cinder block
3-Jump over burpees
3-Power Cleans
3-Front Squats
3-Push Press
3- Jump over burpees
While one person works the other rests and continue to switch until all 30 rounds are completed. The rest is there so each round you can do it full speed and with good form.
There is a running clock and every 5 min everyone stops where they are at and runs to the end of the road by the football field and back. Then pick up where you left off and the clock starts over.
Total reps for each person at the end.
90 Jump over burpees
45 Power cleans
45 Front Squats
45 Push Press
MARY: Never heard of her
ANNOUNCEMENTS: Pints and Padres tonight at print shop, 4Bs first week of Nov, read your letter of news
COT: Was had and named a 2.0 FNG, also pray for Miyagi as he starts his first shift as an officer on Wed.
Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses
Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.
Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.
THE THANG: DORA
100 merkins
200 big boys
300 SSH
Run up hil to fire station and back.
Moseyed back near COT and grabbed a rock. Then completed
100 broad jumps
75 thrusters
50 over head squats
25 burpees
Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.
MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news
COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.
THE THANG: DORA
100 merkins
200 big boys
300 SSH
Run up hil to fire station and back.
Moseyed back near COT and grabbed a rock. Then completed
100 broad jumps
75 thrusters
50 over head squats
25 burpees
Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.
MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news
COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.
I leave it to 38 Special to verify the accuracy of my reporting.
MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.
THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down
Wall sit for some recovery
Mosey to middle of the lot for 4 corners around the islands
Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds
Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s
Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.
Mosey back to flag for Mary
MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups
ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F
Bethel men’s shelter next week: signup in slack or contact Float Bridge
American Heart walk – contact sasquatch
COT: yes
Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The exercises were the following: SSHs, curb hops, Mike Tyson’s, bear crawl, crawl bear. Grave diggers, and CDDs.
We had some time left over at the end to do some stone exercises 1 minute of each: curls, overhead press, and squat thrusters.
Back to COT.
WARMUP:
THE THANG: We did a couple of loops around the Kingsplex, with some bear crawling and crawl bearing in honor of the Other Band Camp (@UGU3XR5RP – not present), some running up Textile Hill, and lots of NOT stepping on the grass…
We wrapped with a Mary tribute to Iron Balls McGinty. All in all, it was real nice time…
Moleskine:The mumblechatter was on point this morning. Pollo’s balls dominated the list of topics of discussion… whether it was that they were encased in metal, or being eaten by handsome crabs, we all now know too much and will need to scrub our brains.
MARY:
ANNOUNCEMENTS:
COT: Prayers for many things and a call to give to Living Waters International…
Go do some freaking good today. You're way more capable of it than you give yourself credit for.