WARMUP: hill work
THE THANG: hill work
MARY: hill work
ANNOUNCEMENTS: hill work
COT:hill work
WARMUP
Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)
THE THANG – EXERCISE LADDER
Cardboard with Exercises on each end of lot
Complete first exercise and run to other side
Complete first exercise at the other end and run back and forth working way down the list
Side 1:
5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees
Side 2:
5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees
At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.
Mosey back to COT
Did some Broga and 1 minute elbow plank hold to end.
WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues
WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s
WARMUP: Valentine’s Day themed warmup
Diamond Merkins x 10 – for all the diamond rings being given away today
Lunges x 10 – in preparation for getting down on one knee
Pickle Pounder x 10 – if you know you know, you know?
Monkey Humpers x 10 – reference above
THE THANG:
1) Lunges for Lovers
Partner Up
Down and back in front of school
Partner #1 carries sandbag rotating between sang bag toss and overhead carry. Partner #2 stays at home base working on series of exercises. Rotate until exercises are complete.
50 lunges
50 squat and jumps
50 over the shoulder toss
2) Life is Like a Box of Chocolates
PAX take turns pulling cards with exercises from “box of chocolates”, never knowing (but having a general idea) of what they’re going to get.
Front Squats x 10
Front Squats x 10
Back Squats x 10
Back Squats x 10
Overhead Press x 10
Overhead Press x 10
Bent Row x 10
Bent Row x 10
Curls x 15
Curls x 10
Curls x 5
Deadlift x 10
Deadlift x 10
Bench Press x 10
Bench Press x 10
Manmaker x 10
Manmaker x 5
Firemans Carry
Overhead Carry
Bearhug Carry
Merkins with sandbag pull thru x 10
Merkins with sand bag pull thru x 10
20 LBC’s
20 Big Boys
MARY: Negative. Finished with a bit of Broga.
ANNOUNCEMENTS: Q versus Q in March. 3/1 Q School and Stockade. 3/2 Print Shop to present Bethel check @ 1pm. 3/9 Springtime Invergence. Get on a Rooster Team with @StraightUp. Maximus is hosting a Christmas Party.
COT: Don’t carry your weight alone. Prayers for healing of cancer/illness. Prayers for the men at Bethel and those that support. Travel.
WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed
WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles
Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers
WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.
AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows
Mosey to Large Hill (7’s)
Man Makers
Cleans
MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)
WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises