Tag: Slash

8 Churches in 4.25 miles

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St Paul’s Episcopal
5 burpees

Unity Pres
5 burpees
10 merkins

St John’s UMC
5 burpees
10 merkins
15 squats

First Baptist
5 burpees
10 merkins
15 squats
20 lunges

Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers

Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters

Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers

Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done

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Honky Tonk Women Dora

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Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga

The Thang:

Bear crawl up hill and nerf back

DORA
runners do parking lot loop

Teams will do

50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees

ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour

COT:
Prayers for family and health

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Disappointment and Failure

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WARMUP: We did after a little jaunt to WEP
– THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot
– Run to Sidney Johnson
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Run to Jackson – at each cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Jackson to Harris – at each cross street (or whenever I want)
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Harris – when I call it and at Ardrey
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Ardrey – at each cross street and at park entrance
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Cross White onto Skipper
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Grier
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Clebourne
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Tom Hall – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Forrest – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Academy – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Back to COT – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)

The men came expecting Maximus, but got YHC (disappointment).
We did too many reps and did not achieve our 3-mile minimum (failure).

It happens. Deal with it.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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13 pillars & 4 levels

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WARMUP: yea, we did that. seriously, it’s important.

THE THANG: ran towards the levels, but found some pillars. Stopped for 1 burpee at the first pillar, then 2, then 3, etc. There were 13. That’s 91 burpees (if I’d done the math in my head, I would have called 9 more in cadence. Guess the PAX are glad, I didn’t….)

At the levels near the tennis courts

Bottom level – 10 squats
2nd level – 10 jump squats
3rd level – 10 lunges
3.5 level – turn around 10 bulgarian split squats
4 level – head back to the bottom level

We did 4 rounds

On the way back, we stopped for Bomb Jacks at light poles in an additive fashion as well.

MARY: Some shinbox work. look it up. mobility matters

ANNOUNCEMENTS: Summer of CSAUP

COT: Always

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Kettlebell Chaos: Four Rounds of Fury with 20 Swingers

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Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.

The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot

Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.

Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.

Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.

Announcements, Prayers and Praises

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Running with Burpees…..among other stuff

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WARMUP: The Pledge at 0514
THE THANG: Off to kimbrell’s lot for the beginning of ‘round the block.

Run the block with the following at each corner

5 burpees, 10 squats, 15 side straddle hops

3.0 miles – 80 burpees (meeting slapshot’s minimum requirement), 160 squats and 240 side straddle hops. Esso liked those the most – except that he couldn’t do them all in a row.

MARY: No time
ANNOUNCEMENTS: Yes
COT: 5th core principle

Thanks for the call, Funhouse. :eye:

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