WARMUP:
THE THANG: 3 miles around Kingsley center 60 LSS IC, 50 Moroccan Nightclub IC, 10 LBC IC, 10 Freddie Mercury IC, 45-50 Step up OYO
MARY:
ANNOUNCEMENTS: Read the newsletter
COT:
WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.
WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds
With about 10 minutes left on the clock @PunchList led us on some much needed broga.
ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex
COT:
@What did led us on prayer, thank you for your visit brother!
WARMUP: yoga by Band Camp
El Spaniard:
SSH
Windmill
THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block
15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks
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
WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC
THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees
10 Burpees
25 Merkins
10 Burpees
25 Merkins
50 Lunges (each leg)
10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats
As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.
With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.
ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.
COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.
Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)
Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)
Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)
Run to COT
Short round of Mary: LBC, Protractors
Fini
Announcements, prayers/praises.
There were 8 boot campers and 2 runners at ROF on this cool morning. Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.
Went into my version of 21s with 21 merkins (single count) and 21 Big Boys. The next round was 18 & 18 going down by 3’s until we got to 3 and 3. Little bit of mumble chatter, but the Q kept count so no extra reps were done.
From there we moseyed over to the pull up bars and each grabbed a Cindy. We walked those to the bottom of the hill and the PAX awaited instructions.
Here we would do 11’s with 2 exercises at the bottom and top. At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.
On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT. I realized we still had a little time so we got in some Mary and the runners joined us for COT.
Thanks @kaiser for the opportunity to lead!
8 total (3 runners and 5 broga booters) ascended on Varsity for a chest and core smokefest followed by flipping dogs broga at the hands of Sasquatch. Here’s what we did:
The Thang
Mosey around the lot to the breezeway
Mosey around the lot and back to the breezeway
Mosey around the lot and back to the breezeway
Mosey around the lot and back to the breezeway
NMM
Today’s workout was not easy, but I’m reminded that we “get to” do this. We are privileged to have the freedoms and abilities to assemble at our leisure to workout and talk about anything and everything on our minds. In the current state of affairs, today was a reminder of how blessed we are.
Yesterday I watched a video of a father saying goodbye to his 6-ish year-old daughter as she and her mom evacuated their town mere the hours before being attacked. I cried at the thought he may never see his family again as a foreign country invades his homeland. It really put things in perspective. These atrocities are happening while I continue to live life with minor inconveniences. I was able to wake up this morning, drive to a workout, spend time with friends, and come home to a warm shower, in my home, and have breakfast with my family. It breaks my heart that we live in a world where there is utter disregard for the wellbeing of others. In times like these, it’s imperative that we hug our families tighter, show grace and compassion to others, and be the steadfast beacon of light in a dark world. We must stand firm in our convictions and quell the fears of our families. Join me in praying for the people of Ukraine. Ask for protection of the innocent and vulnerable and give wisdom to global leaders. Pray for our service men and women as they prepare for potential deployment. Ask for humility for the proud and pray for peace in the face of fears and adversity.
Aye!
Italian Job