WARMUP: None
THE THANG: Munn to Harris to Sam Smith through Sutton place to Sutton Rd. Some went back some crossed to Settler Hights to Mills to Sutton back to COT! Ruckers did something else.
MARY:
ANNOUNCEMENTS: Convergence, Sweaty Barry
COT:
WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground
Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.
Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.
Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.
Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.
Now to head back the same way we came with 5s and 10s at each of the same stops.
Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises
WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.
Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.
Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed
WARMUP:
15 SSH IC
10 Cherry Pickers IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO
THE THANG:
F3 Hyrox
Run: 1/4 mile loop
Working Station 1: 100 HR Merkins
Run: 1/4 mile loop
Working Station 2: 100m Weighted Lunge
Run: 1/4 mile loop
Working Station 3: 100 Thrusters
(Modified to 50)
Run: 1/4 mile loop
Working Station 4: 100m Farmers Carry
Run: 1/4 mile loop
Working Station 5: 100 Bent Over Rows
Run: 1/4 mile loop
Working Station 6: 100m Bear Crawl
Run: 1/4 mile loop
Working Station 7: 100 Weighted Squats
Run: 1/4 mile loop
Working Station 8: 100m Burpee Broad Jump
Made it through the start of rows
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
Fourth of July Convergence
Bethel Men’s Shelter
COT:
Be cautious of pride and ego
Patience
Heat exhaustion
WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.
MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful
Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable.
YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there they were—cars parked, PAX ready. Let’s go.
⸻
? Warm-Up (Standard Flow):
• Imperial Walkers – Yes, right there on the damp pavement.
• LBCs – Because we like getting uncomfortable.
• Superman w/ Ripcord Pull – To wake up those neglected back muscles.
Then we moseyed to the front entrance for Global Warming – Al Gore hold while each PAX delivered 30 monkey humpers. Humbling. And hilarious.
⸻
? Testimony Drop – Part 1:
Shared some of my story—growing up in California, an early move to Connecticut, and the brokenness that began to shape me.
⸻
? Main Work: The Grinder Loop (4 Rounds):
Each Round:
• 20 Irkins
• 30 Bulgarian Split Squats (15/leg)
• 20 Dips
• 5 Burpees
Then: Lap around the front of the middle school.
Confessions flowed like sweat:
• Round 1: Life in a 1% MC environment. Drugs. Death. Uncertainty.
• Round 2: Homelessness. Fighting. Survival. Muscle-up stop on the hill.
• Round 3: Dropping out. Prison visits. Grief. Grace.
⸻
? COT:
Slow walk back. Talked about how I didn’t just get through the storm—I was cleansed by it. Not because I was strong… but because the Spirit wouldn’t let go.
⸻
? Announcements:
[Insert relevant AO or region updates]
? Prayers & Praises:
Spoken and unspoken. We’re in this together.
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: tickle
THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well.
MARY: she’s hot
ANNOUNCEMENTS:
COT: prayers for Luka
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
COT: prayers for all. God bless
WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly
THE THANG:
25 yrd square
4 corners, 25 reps each
– Merkins
– Big boy sit-ups
– Bomb jacks
– Goblet squats with Cindy
Did 3 rounds
Bear crawl, bear crawl r, crawl bear, bear crawl l, as the mode of transportation
Thang 2
Carry the block to the 10 yrd line
10 man makers
Run back to the 0 (goal line), 3 burpees
To the 20, 20 merkins on the Cindy
Run to the 0, 3 burpees
To the 30, 30 goblet squats w/ Cindy
Run to the 0, 3 burpees
To the 40, 40 overhead press w/ Cindy
Run to the 0, 3 burpees
To the 50, 10 thrusters (psyche!! Only 10. Guys thought we’d do 50) then 50 Cindy swings
MARY:
ANNOUNCEMENTS: tortoise and hare mañana
COT: Rumbling Bald asked for a challenging workout, hopefully this delivered.
I struggle to push myself with an AMRAP style IronPAX workout like Thang 1. Usually I get bored and my motivation wanes after round 3. So, I switched it up and called the reps. This was to keep me motivated as much as the PAX.