WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.
WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves
THE THANG:
Band lot endzone line
Bear crawl 10 yards so 10 LBCs
Continue bear crawl ever 10 yards and do LBCs for yard marker 20,30,40,50
Mosey to end of lot and over to lacrosse practice field for Jacobs ladder
1 bombjack
6 big boy sit ups
Mosey to front of school for
3 rounds of
10 dips
10 step ups
10 bicycles (Freddy’s)
Mosey to driveway
Run to light pole 10 dying cockroaches
Repeat two more time for 3/30 total in cadence
Few dynamic exercises as we moseyed around school
At back of school hit some Derkins and Dips in honor of CSPAN :stuck_out_tongue_winking_eye:
MARY: all along the way
ANNOUNCEMENTS:
Bethel serve 3rd of July
4th of July convergence
The Barry July 22
COT: right on time
“A cord of three strands is not easily broken.” Ecclesiastes 4:12
THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10
Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees
Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.
Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.
Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.
Explained JackAss Burpee Webs. Hope to see it recorded in a BB!
Mosey to COT
MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.
ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.
COT: Prayers & praises and YHC prayed us out.
Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.
Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.
Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!
WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops
THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats
430 reps total
10 jogs total
MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc
ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour
COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks.
THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs
We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).
I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet
Thank you Nasa for the call.
COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!
Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!
Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership
DISCLAIMER
Warmup
SSH/WINDMILLS/MERKINS
THE THANG:
Mosey to pull up bars
Went over 5 core principles
3s
(or 4s as I was informed)
Pull ups
Kraken burpees at bottom of hill
10 min
Webb
Chin ups x 1
Mike Tyson’s x 4
4 rounds increasing every round
10 min
Take cindies to benches
Overhead carry
Tabata
Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again
10 min
Leave blocks
Indian run around parking lot
Ending at ROTC
Lazy Dora
Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)
10 min
Bear crawl back to COT
MARY:
Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph
WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.
THE THANG: Moseyed to the hill in front of the school.
Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.
Moseyed to the school and found some benches.
Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.
Moseyed back to COT area and asked PAX to circle up.
Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).
Legs were feeling it afterwards.
MARY: It was LEG DAY so she was not invited.
ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.
WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they understood and to practice good form. The latter probably faded towards the end of our time together.
THE THANG:
Normal BOP format – Transport route with a mode of transportation ( most of the time this is simply running, not at the Kitchen Sink ), complete the listed exercise, and then repeat until finished or time is called. No one finished so maybe some adjustments can be made if brought out again in the future.
Transport Area was approx. 15 yards long in the upper parking lot.
Mode of Transportation: Overhead Backward Toss, walk to your SB and perform 1 ManMaker, toss it again, 2 Man Makers, repeat until the end of the 15 yard area ( avg. 4 tosses in this direction ). To come back PAX were asked to alternate Rotational Side Tosses, walk to your bag and perform 1 ManMaker, alternate sides and toss again, 2 ManMakers, repeat until you reach the finish line ( avg. 3 tosses in this direction ).
BOP Excercises: All rep counts were 50 ( total ) of each exercise
1. SB Swings
2. Alt Shoulder OH Press
3. Sumo Squat w/ High Pull
4. BigBoySitups
5. Thrusters
6. Anti-Rotational Plank Pulls w/ Perter Parkers
7. Straight Lower Leg Lifts w/ a Hello Dolly
8. Alt Single Leg Deadlifts w/ Bent Over Row
9. Alt. Forward Lunge w/ WoodChop
10. V-Ups
The kings made it to exercise #7.
MARY: Didn’t need her
ANNOUNCEMENTS: Bethel serve, trash pickup, Cannoli Run