Tag: PETA

Flag Day 2024

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WARMUP:
Plank for Flag Day History

50 SSH
13 Moroccan Night Club
13 Windmill

Mosey to fountain in apartment complex.

THE THANG:
Bear Crawl around the fountain.

Up and Down the “Bowl”
Run up the hill to Fire Station
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Nur up the hill to Light Pole
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Repeat

Fire Station Excercises (50):
SSH
Squats
Mountain Climbers
Calf Raises
Freddie’s

Light Pole Excercises (13):
Burpees
Merkins
Alternating Lunges
Leg lifts
X’s and O’s

13 Shoulder Taps waiting on 6

Mosey back to COT

MARY:
Jack Webb
1 BBS:4 American Hammer

ANNOUNCEMENTS:
Read Your Newsletter

COT:
Show To Know

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Flag Handoff at The Sink…..If you know what I mean?

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Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

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CVS?

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WARMUP: SSH, cherry picker, imperial walkers, hillbilly walkers. (Or vice versa) , arm circles forward and backward
THE THANG: mosey over to Walgreens
10 burpees one corner, bear crawl to next corner
20 hello dolly’s, lieutenant dans to next corner
30 CDD, bear crawl
40 flutters, lieutenant dans
Repeat once
Mosey over near COT
Four corners
1 burpee in center
5 squats
5 merkins
5 Bobby Hurley
5 flying squirrels
2 burpees
10 squats
10 merkins
10 Bobby Hurley
10 flying squirrels
3 burpees
15 squats
15 merkins
15 Bobby Hurley
15 flying squirrel
MARY: she was present
ANNOUNCEMENTS: a lot of
COT:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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80th Anniversary of D-Day

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WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

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Jason Richards “Falcon”

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13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man

WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins

THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)

We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.

MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family

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Buckets returned

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The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the pain was announced. The running in between was especially enjoyable as it was reported that we ended up with around 1.5 miles for the morning. Sweet.

We broke into two groups for some nice fellowship opportunities but with all the running Peta and I didn’t get to catch up on much.

Appreciate the invite Aye

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Two for Partner Work

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Two respectable studs appeared at The Sink this morning. We started out with a short mosey to the front of the school. We partnered up, unfortunately Peta was stuck with me. Both partners performed the exercises at the same time until the total rep count was completed (See attached file for exercises). Next, one partner ran to the end of the sidewalk while the other farmer carried the sand bags to the last pillar and back. Repeat until all exercise were done. We were able to complete the LBCs. I plan to finish Rd1 later today, maybe Rd 2.

Don’t stop doing the hard stuff, even when you get older.

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Embrace what’s coming

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WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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