WARMUP: everyone weighed in on the scale.
THE THANG: we talked about our feelings and getting stuck in random airports for days.
MARY: nope
ANNOUNCEMENTS:
COT:
WARMUP: 1 min plank of gratitude forevermore referred to as plankitude.
THE THANG: merkins (perfect form) , penguins, fire hydrants, suicide squats, mixed in with 2+miles of rucking.
MARY: plank
ANNOUNCEMENTS: newsletter
COT: Shady prayed us out
YHC celebrated 37 trips around the sun today and could think of no better way to start it off then with my brothers at Currahee!
WARMUP: Some stretchy things
THE THANG: The PAX went to the back of the school to find the logs. Two teams carried 2 logs (aprox 100-1000 lbs each) around the school and dropped them in the field. Pax lined up on the fence line for 4 rounds of the following
– 10 merkins
– 10 Squat
– 10 Ruck Curl
– 7 Man Makers
Ruck overhead carry to failure then suitcase carry length of the field.
Rinsed and repeated this routine for 4 rounds then split up for some Highland Games style relay log flip race! Pays to be a winner!
One more round of the movement above then losing team had to carry all rucks across the field while winning team jogged back and forth until the six was in.
Each team loaded up their log (aprox 500 – 5000 lbs each) to take back around the school – rotating as needed.
Ruck back to front parking lot for ruck overhead carry to failure back to COT – no one failed!
Olaf took us out with some BROGA
MARY: BROGA
ANNOUNCEMENTS: Charity brew ruck on Thursday – Bourbon and BBQ coming back in Nov – GORUCK Star Course coming in early October (lots of interest here) – Grow Ruck Valley Forge coming later in the Fall – Cylops is HC! – Currahee should be busy with all these events coming!
COT: You had to be there
WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.
Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.
Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2
Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3
Corner 3 – 7 merkins, 2 diamond merkins, 22 monkey humpers, bear crawl to corner 4
Corner 4 – 7 burpees, 2 squats, 22 wide arm merkins
Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……
MARY: 5 minutes of stretching – desperately needed and welcomed by all.
ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.
COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.
NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.
So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.
It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……
Honored,
Cyclops
WARMUP:
Disclaimer
(American Themed Music Throughout)
50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC
Mosey over to church parking lot
THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x
Addressing Fear Message
4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks
Mosey back to Parking lot
MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers
Broga and PAX ab workout callouts
ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July
COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety
WARMUP: 1 min plank of gratitude with some downward dog and some honeymooner
THE THANG:
20 reps of each exercise (except YHC called an audible for 10 ground to overheads for time) .
20 standing penguins,
20 big boy sit-ups ruck on toes,
10 ground to overhead,
20 curls,
20 ruck swings,
Ruck up and make a lap around the perimeter. Rinse and repeat.
20 guins
MARY: those penguins will remind you of your side abs
ANNOUNCEMENTS: welcome to FNG Aaron “SPowers” who is a stud, former college baseball player turned PE teacher turned assistant principal. Great job @shield planting the seed so YHC could give the final nudge.
Read your newsletter.
COT: prayers for pushers shorty evaluation of torn ACL. prayers for those traveling this week, back surgery for new guys, SPowers, mom, prayers for marriages.
WARMUP: 1 min plank of gratitude. Each man must say one thing he’s greatful for. Go around the circle until time is up. SSH, HOLA HOOP, HOOP Hola
THE THANG: introduced necessary exercises during warmup. . Going to run around front parking lot loop and stopping at each corner to do one set of a given exercise. 4 corners with standing penguins, cha-cha merkins, jump lunges and suicide squats. Got close to 3 miles in. Also paid tribute to the five year anniversary of loosing one of our own. Sleeveless4cheech. To honor John “Cheech” Flanagan
MARY: nah
ANNOUNCEMENTS: read your newsletter
COT: Flounder took us out with praises for his son Gump to return safely back from Africa.
WARMUP:
– Quick warmup lap around the parking lot (slick). YHC received immediate feedback about running at a ruck WO. Complaints noted.
– COP:
– LSS (IC)
– Overhead clap (IC)
– SSH (IC)
– Peter Parker (IC)
Runners started rolling into the parking lot as the 4 ruckers departed for “the hill.” Apparently the hill is useful not only for a ruck WO, but also to train for The Bear.
THE THANG:
There are many hills on the peninsula, but Heart Attack Hill is in a class all its own. Today’s wienke was simple…out/back to summit the hill. While in route, we stopped at 5 minute intervals to complete 10 reps of each of the following exercises:
– Merkin (ruck on)
– Overhead press
– Ruck curls
– Ruck rows
– Squats (ruck on)
For the final 100 +/- yards up the hill, PAX were not permitted to wear the rucks on their backs. We started with an overhead carry and were permitted to front carry (no straps) to rest. Anyone who’s been on that section of the hill will understand the balance challenge this presents as due to the incline, you’re practically nose to pavement. Heart rates were elevated. The highest recorded metric was Divac’s 170 BPM “recovery” reading on the descent.
2.55 miles and 7 rounds of exercises (350 total reps)
The runners remarked at the ruckers impeccable timing as we rolled into COT at 0559:45. That could be attributed to solid planning, pure luck or more likely a little of each.
ANNOUNCEMENTS:
– Q School
– FM Care Center
COT:
– Prayers for marriages
Honored for the opportunity to lead. Thanks Divac!
WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered
YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.
Honored,
👁
Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade