WARMUP:
THE THANG: choose your own route and distance. Everyone needs put the miles in from 4+ to 15+ miles!!!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle
It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).
Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.
12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.
:eye:
WARMUP: waiting on Q
THE THANG: choose your own adventure
MARY: would have been a better Q
ANNOUNCEMENTS: don’t be late for your Q
COT: yes
WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes
So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!
The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…
WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke
Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end
MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things.
THE THANG: Moseyed to the lot in front of the theater.
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 7 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 6 squats. Repeat until you do 7 Merkins an 1 squat.
4-Corner Escalator
Corner 1
– Merkins – 10 reps
Corner 2
– Merkins– 10 reps
– Squats – 20 reps
Corner 3
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps (15 each leg)
Corner 4
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps
– LBCs – 40 reps
After this we went back down the escalator .
Mosey to the fountains for 11’s.
CDDs
Dips
MARY: Piston Crunches, Peter Parker’s, Parker Peter’s, American Hammers, plank
ANNOUNCEMENTS: Bethel Men’s Shelter, Invergence, Memorial Stair Run, read the news letter.
COT: Prayers were said.
WARMUP:
SSH
Imp Walker
Low Slow Squat
THE THANG:
Mosey to Jackal
Did interval bench workouts
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey
THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x
Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks
Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl
Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl
Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl
Repeat for 4 min
10 – skaters
20 – American hammers
VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks
12 – Big boys sit up
12 – LBC
20 – Pop squats
12 – Jump lunge
12 – Jump squat
2 – Burpees
MARY: Hello Darling
ANNOUNCEMENTS:
COT:
WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers
Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise
Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50
MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday
COT:
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.
Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.
Continue our mosey down the path to remaining park benches.
Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.
MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there