WARMUP: stretching OYO
THE THANG: running
MARY: more running
ANNOUNCEMENTS: yes
COT: yes
GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.
WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.
Do what the cards say based on suit and #.
– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back
MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!
WARMUP: 100 SSH
THE THANG:
5 cones spaced ~15 yards apart
Bear crawl from cone to cone
Perform cumulative exercises at each cone:
Cone 1: squats – 10
Cone 2: humpers – 20 IC
Cone 3: CDD – 15
Cone 4: LBCS – 15 IC
Cone 5: Hand-Release Merkins – 10
Forward and reverse ladder format
Took a lap to the apartments and back
Round 2
Lunge walk – MOD
Cone 1: Carolina Dry Docks – 10
Cone 2: Shoulder Taps – 10
Cone 3: Squats – 10
Cone 4: Crab Cakes – 10
Cone 5: Hand-Release Merkins – 10
took lap
Round 3
MOD – Burpee bear crawl
5 reps this time
CDD
Big Boys
LBCs
Shoulder taps
HR merkins
MARY: couple- bacon learned how to count
ANNOUNCEMENTS: trout 2 trout, hog & coyote
COT: Luka, Matteo mental health
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half
Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:
Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side
Round 2 Slick
HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25
MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee
Mosey to the Pike Electric lot
THE THANG: Rugby sprints and swings
Part 1 – rugby sprints
6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats
Mosey to WEP swings
At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.
Total number of swings: ALL OF THEM
Total number of Reps: ALL OF THEM
Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.
Mosey to COT
MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.
YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.
The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?
Thanks for the call <@U78QN5XU5> . :eye:
WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.
THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.
MARY: not today… She stayed dry and fart-sacked I guess
ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday
COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.
After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q
WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post
Welcome FNG, Shaqaroni
Looks like we made it,
Barry Manilow
WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes
WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups