Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.
WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.
Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1
Next exercise was squats. Starting count was 2
Last exercise was LBCs. Starting count was 3
Last 10 minutes we stretched because YHC about blew my hamstring during sprints.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Army Warm Up Drill
THE THANG: 5 minute Tabatas stations with Pain Train Interval runs between stations
MARY: All Abs
ANNOUNCEMENTS: Monday 4/17 Timed 2Mile run at the Honey Badger… Who wants the Belt for Fastest Two Mile in the Fort…
COT: Praise for Cousin Eddy’s New Home Purchase. Prayers for Shield’s Mother in Law (COVID), Safe travels to all during Easter Holliday’s, and for those of the Christian faith – the Sacrifice of our Lord and Savior, Jesus Christ…
WARMUP: 7 Minutes of Burpees
THE THANG: WOD Captain Frank Warren, 25 Man Makers, 50 Squats, 35 Sit Ups, 400 M RUN
MARY: 10 Pull Ups, 50 M Farmer Carry with 2 Cindys
ANNOUNCEMENTS: Thursday – Bethel Men’s Shelter Two Weeks – 17 April timed 2 Mile Run
COT: Prayers for Souptonuts Parents – House Fire, Clickbaits teams in Arkansas and Turkey…
WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.
Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD
WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins
THE THANG:
7 reps of the following:
Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins
Run down the hill to the stop sign, NUR back
We did 4 rounds of this with some life testimony in between rounds.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion WOD
COT: 5th core principle
Tinsel OUT!
We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:
Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.
10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
Unfortunately, the above reps were impacted by inflation, here are the revised reps:
15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees
**lesson: inflation has a random impact on prices (in this case reps)
Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.
WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.
We did our warmup amd proceeded to do the WOD at the pullup bars.
5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.
10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..
MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle
WARMUP: Read Lt. Michael Murphy’s Citation
THE THANG: The Murph
MARY: As guys completed the Murph we worked abs until it was time to head to COT.
ANNOUNCEMENTS:
COT: Show to Know!
WARMUP: After much complaining about being in the dark we warmed up and started a yog around the back of the school.
THE THANG: We had fun with a skinny starfish SORRY! 
Each exercise is followed by returning to the center for 20 squats (crowd pleaser)
Station 1
Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10
Station 2 (All Men)
Station 2
Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)
MARY: We stretched a bit and realized that Italian Job is way more flexible than expected.
ANNOUNCEMENTS: One month till my birthday. Accepting gifts now.
COT: Please pray for mental health and reach out if you need help. Thanks Poppins for the invite and always being a HIM.
The Thrill is gone.