WARMUP: Making fun of HappyHour with tights but no shorts. Pulling a Menthol…
THE THANG: Munn, Harris, Massey, Academy, Banks, back up 160.
MARY:
ANNOUNCEMENTS:
COT:
It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!
After a plethora of warmup exersices we were off for some wall work.
The Ascending Testicles (not so distant cousin to Balls to the Wall)
15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins
Then a round of The Australian (aka decline mountain climbers
We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.
The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.
M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers
Back to COT
-JWow
The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)
Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl
Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)
1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops
to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes
2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats
back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)
Get off my lawn!
COT
Looks like we made it,
Barry Manilow
WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins
THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.
I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.
We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?
Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.
Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.
WARMUP: 2 Ruckers launched and a short mosey followed by a few exercises. An attempt to do a Hillbilly March followed by an Indian run.
THE THANG: A wall sit with pax rotating merkins. A ladder of jacks exercises. A few innings of baseball with pain stations as bases.
MARY: Did a burpee wave.
ANNOUNCEMENTS: Read the newsletter and get to The Yard!
COT: Lord’s Prayer and 15 seconds of silence.