WARMUP: SSH, WM, IW, CP, ground work
THE THANG: sandbag chase, 4 corners, man maker pillars of pain
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:
WARMUP:
Windmills
Moroccan nightclubs
Cherry pickers
Hillbilly walkers
Imperial walkers
Mosey, Merkins on curb, mosey
THE THANG:
Hitting for the Cycle
On 4 lightposts:
– 20 UHaul in cadence (1 straight chest press parallel to ground, 2 back to chest, 3 incline chest press in a 45 degree angle, 4 back to chest), MOT lunge walk
– 20 American hammers in cadence, MOT rifle carry
– 20 curls in cadence, MOT murder bunnies
– 15 man makers in cadence, MOT around the world
Cycle 2:
Monkey humping goblet squat in cadence
Skull crusher in cadence
Flutters with kettlebell press in cadence
2-hand upright row in cadence (bell gripped at waste level and bring up to chin)
Cycle 3:
Goblet squat
Halos
Single leg deadlift
Overhead press
MARY:
ANNOUNCEMENTS:
COT:
Mental health
Stress/anxiety around the holidays
WARMUP: SSH’s waiting for a few late comers
THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges
Pledge of Allegiance right at 05:16 ( a little late due to mumblechatter)
WARMUP: Quick warmup right in the parking lot. All double count.
15 SSH
10 WM
15 IW
15 MNC
Then off to the corner of Main and Confederate to start the Thang.
THE THANG: The APFT – Army Physical Fitness Test
2 mile run
2 min of Merkins, AMRAP
2 min of big boy situps, AMRAP
Form matters or else it is not a rep.
Starting at the corner of Main and Confederate, the loop for the run was 4 laps of
– Down Main
– L on Academy
– L on Withers
– L on Confederate
– Back to corner on Main – that’s about .47 mi. Repeat 4X.
– 4th lap ended about halfway down Academy to make it an even 2 miles.
Everyone crushed it! Cubbie was king on the run, just below 8min pace. Tesh absolutely killed the merkins. Cubbie was also king on BBSUs.
Since the APFT calculator’s final scoring is based on age, the younger you are, the harder it is to pass, Tesh barely failed, but IMO he crushed it. That’s just fuel for next time.
I plan on Q-ing the APFT once a quarter to track progress.
ANNOUNCEMENTS: Read the newsletter. Get involved!
COT: The holiday season is a time for family, friends, and joy. Not everyone may have that in their lives right now. If you see or know someone in that situation, consider being the one that brings joy into their lives during the holidays.
Also, the holiday seasons – Thanksgiving and Christmas namely – are a time when most people open their hearts, and wallets, and give more than usual. That’s a blessing for sure, and I am not taking that for granted, but imagine how much better this world would be if everyone would do that all year around. We should not need the holiday season to encourage that from others, we should be living in love every day, just like He did.
Blessings,
SYITG
-NASA
WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is questionable :man-shrugging: :face_with_one_eyebrow_raised:
Did some exercise moves and some shuffles, high knees, karaoke and then back to bells
THE THANG:
Did following 3 times for 1minute each with run up hill and back between sets
KB Swings
Curls
Squats
American Hammers
Tri Extensions
Lunge Passthru
Bent Rows
MARY:
5 burpees for CSPAN
ANNOUNCEMENTS:
CriOut run and party at Riverwalk 12/14 9am
COT:
Prayers for many medical and difficult health conditions for PAX and families
WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats
THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps
MARY: ab burnout
ANNOUNCEMENTS: read your newsletter
COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet
WARMUP: mosey to tour the different dora stations
THE THANG: Dora with 80 of each – calf raises and flutters run in between. Mosey to next station with 80 squat and diamond merkin. Mosey to next station with 80 step up and derkin. Mosey to next station with 80 lunge and lbc. Mosey to next station with 80 dry docks and 30 burpee.
MARY: yeppers
ANNOUNCEMENTS: yeppers
COT: prayers for mental health
WARMUP: A brisk jog that left the Q too winded for the rest of the stretches and exercises to be called correctly. The pax held strong and performed them correctly anyways.
THE THANG: Four corners of pain consisting of rows, presses, flutters, bag tosses, man makers, American hammers, front squats, deadlifts, curls and something called Bradley Presses (Q sited some website called onlyfans for where he found the exercise).
We bear hugged and lunge walked our bags to and fro.
Some slight delays during the work due to lack of visibility and eye sight (mostly eye sight) to read the repertoire of exercises on a homemade index card.
MARY: she wasn’t there, it was too cold.
ANNOUNCEMENTS: none
COT: praise your higher power whoever/whatever that may be it just ain’t you.
NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.
Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.
We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.
Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.
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