WARMUP: Mosey, Burpees, Flutters, Big boys and Jump squats.
THE THANG:
The Motvator
300 Flutters and Bear crawl
200 Big boys and Sprints
100 Mercans and High knees
Finished with some Fire hydrants
WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!
WARMUP: A few SSH then we just jumped into it.
THE THANG: Two lines facing each other in the plank position. 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans. 4 plank walks to the side then repeat with 8 reps for each exercise. 4 plank walks and 16 reps each. 4 more plank walks and 32 reps each. The fun really began at 16.
After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones. Partner 2 does 10 merkins then jogs to the first cone. Flip flop (or leap frog) until reaching the last cone. Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.
Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora. All totaled, that sandwich is ~540 calories. With partners we did 540 reps of 7 exercises. One partner did a lap around Jersey Mikes and Walgreens while the other did the reps. Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips. We closed it out with each partner doing 20 American Hammers and 20 burpees.
Mosey back to the cones for one more partner leap frog. Due to pax demand, merkins were swapped out for squats.
Mosey to COT
MARY: she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages
WARMUP: mosey to covered picnic area at grace. IC 10 windmill, 20 Moroccan Nightclub, 15 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog
THE THANG: Jaeger friendly, full upper body Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery(Rotating ab-lab)
1. cdd
2. Wide arm merkins, incline/decline merkins
3. Dips
4. Overhead claps
5. Superman’s
6. Merkins to side plank
7. SSH
8. Shoulder taps
MARY: no time
ANNOUNCEMENTS: Jaegar
COT: prayers for safe travels for family. Prayers for grassy’s wife for surgery
WARMUP:
SSH
Low slow squat
Moroccan night clubs
Carolina dry docks
Merkins
Shoulder taps
THE THANG:
I wanted 100 burpees. So we did 100 burpees during the course of this workout
Balls to wall
Upside down the other way – ass to the wall
Run to old farm rd
20 burpees at bottom
20 merkins at top
LBCs for the six
Repeat 5x
20 jump squats at bottom
20 jump lunges at top
Big boys for the six
Repeat 5x (only made it 4x)
We interlaced the two movement sets a bit due to some complaining
Final sprint to the top of the hill
MARY:
Superman
Flutters on stomach. I’m calling these Pouty boyz
More Mary
ANNOUNCEMENTS:
COT:
THE THANG:
Kicking off Wildcard Wednesday for the month of March at Bushwood, Cohiba gave YHC the option to switch things up and Q a workout style of my choice. We pivoted from the traditional boot camp WO and instead logged miles with pain stations.
We utilized the drive at the outer perimeter of the AO and around the school. 1.25 mi and 3 pain stations per lap. 5 burpees and 10 BBSU at each pain station. Most PAX finished 2 1/2 laps for a total of 3.5 mi.
MARY: Flutters and American Hammers (IC)
ANNOUNCEMENTS: Read your newsletter.
COT: What happen in COT, stays in COT.
Honored to lead.
WARMUP:
– Quick lap around the parking lot
– COP – SSH, Windmill, MNC, Cherry Pickers, Merkin and Plank
THE THANG:
Polygon of Pain – Using the outer perimeter of the parking lot (roughly shaped like a pentagon), complete exercises with ascending reps (5 – 10 – 15 – 20 – 25) at each of the 5 stations…totaling 75 reps on each lap.
– Lap 1: Burpee
– Lap 2: CDD
– Lap 3: Jump Squat
– Lap 4: American Hammer
– Lap 5: Dips
– Lap 6: Overhead Clap
– Lap 7: Lunge
– Lap 8: LBC
– Lap 9: Merkin
– Lap 10: Shoulder Tap
– Lap 11: BBSU
– Lap 12: WAM
WARMUP:
– LSS
– Windmills
– Cherry Pickers
– Merkins
– Plank
– Down Dog
– Up Dog
THE THANG:
Utilized the outer drive/loop around the school (.55 mi).
Lap 1 – Three pain stations during the lap.
Station 1 (Large South parking lot):
– 20 high pulls
– 25 ruck curls
– 20 ruck swings
– 25 ruck rows
Station 2 (East drive by Gold Hill Rd)
– 25 squats (ruck on)
– 25 flutter press
– 15 ruck ground to overhead
– 20 tricep extension
Station 3 (NE lot by baseball field)
– 15 merkin (ruck on)
– 20 mountain climbers (ruck on)
Lap 2 – No pain stations
– alternate overhead and front carry (no straps)
Rinse and repeat
It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!
We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.
Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.
Back to COT for prayers and praises.
-JWow
WARMUP:
THE THANG:
We gathered, we ran, we returned.
MARY:
ANNOUNCEMENTS:
COT: