Welp, we ran around and found some light posts and did stuffs. It was nice and everyone had more fun doing this than any other workout they’ve ever done.
WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:
WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.
Every .25 we did the following exercises:
Burpees
Squats
HR Merkins
4-CT Flutters.
Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.
On the way back we decreased the reps back down to 5.
With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.
We were all able to get back to COT by 6:00.
ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.
COT:Prayers for health..mental and physical. Prayers for the country.
WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly.
Mosey to Pike parking lot.
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC
THE THANG:
1 lap around WEP with 5 burpees and 10 LBCs at each swing and at front of stage. Plank for 6.
Partner up and complete DORA of 100 merkins, 200 big boys and 300 squats with a run to stop sign as the timer.
MARY:
YHC and 6 rolled into COT right at 0600. Some Mary was performed by the kings.
ANNOUNCEMENTS: Pints & Padres 6/14 at Amor Artis. Read your newsletter.
COT: Lifted up school teachers and students as we approach the end of the year, those experiencing sudden loss, those with injuries and illness.
WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.
The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.
WARMUP:
Mosey to back of AO to back parking lor to warmup
WINDMILLS
LOW AND SLOW SQUATS
PLANKS
PARKER PETERS
PETER PARKERS
SHOULDER TAPS
5 BURPEES OYO
Run back to starting area, Karaoke both sides on way back.
THE THANG:
Death By
1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins
BURPEES – 8 RDS. (108 total)
3/6/9/12/15/18/21/24
Only IJ completed 24
Bear crawl to cone halfway down lot
JUMP SQUATS – 9 RDS. (184 total)
3/6/10/15/20/25/30/35/40
Most of us failed in last rd.
Lunge walk to far end of lot
MERKINS- 8 RDS (108 total)
3/6/9/12/15/18/21/24
MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families
WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees
THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
even cones 20 Apolo Ohnos
Lung walk between cones
Next we made our way to the lower lot with the wall near the Springs building.
7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall
To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line
Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.
Last we had a jail break for COT
ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter
COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys
PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon
WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin
THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem
3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.
Then we rotated. After everyone got to run we add weight
Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)
We got through 3 sets of 3 rounds
At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?
MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.
ANNOUNCEMENTS: read the newsletter, lots of community impact going on!
COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.
BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank
Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)
NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.
This is my report.
WARMUP:
Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP.
CoP (IC)
20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs
THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.
Everyone grabbed a cindy…
Buy-in: 21 merkins. One for each wounded victim that survived that day.
Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.
13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)
Before each round the name and age of one of the killed victims was announced.
SSH were completed at the end of each round until the 6 was in.
this brought us to 05:56
Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)
ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.
AKA continues tomorrow at Minnow Pond, Blood Drive May 12
COT: prayers for mental health, our kids, Ukraine