WARMUP: fallen fruit collections
THE THANG: walk around Kingsley and chat about Barbie
MARY: she wasn’t there today
ANNOUNCEMENTS: stuff
COT: prayers
WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater
THE THANG:
Quick Overview of 7 Knife Attacks(pax hold Al Gore)
Pax get pool-noodle-“dagger” (pic below)
Get coupon from rock pile
• Hilt, Fist, Cut, Thrust, Slash, Drag, Fillet (High Flyers Crush Steel Targets During Fieldwork…)
• Saber Grip vs. Filipino Grip (Thumb position) – discourage reverse/Ice-Pick grip
◦ Saber better for Fist+Hilt… Filipino better for Slash & cut (protects wrist angle)
◦ Reverse Good for Hook & Trap… but not today
• Basic Stance (reverse guard hand to protect hand tendons / protect carotid)
OFFENSE
1 1 Pax does coupon Overhead presses…. Other Carves Alphabet on his Torso
◦ Flapjack
2 All but 1 Pax Holds “Coupon Cross” circle Pose (linked by rocks)…. Last pax in center practices targeting Carotids, Brachial, and Femoral
◦ After getting all pax, trade out to next man
◦ must hold coupons high enough for slasher to access Brachial arteries & spread legs enough for Femoral access (TWSS…)
DEFENSE: hold Al Gore again during instruction
Pax practice this w/ EMOM; Indian run style attacks on same pax practice a single technique at a time
– 4 Burpees then try MEET …
– 10 Merkins then try PASS or FOLLOW
1 Meet: Slash at their hand on the way in (+ 2x force!)… – must use free hand to check his knife hand
2 Pass: Step away, but cut wrist AS he passes
3 Follow: Step away, but backhand cut AFTER he’s gone through
CHALK KILL CHALLENGE: Swap Noodles for Sidewalk Chalk
• NO STRIKING, GRAPPLING, OR “cuts” ABOVE THE NECK
• 30 sec. Goes…. Then # reps = # “cuts”
◦ Man Makers… SSH till 6 is up
• Repeat
5:50-ish: head back to COT
“Discipline is the blade that carves out greatness. You don’t rise to the occasion—you fall to your level of training.”
ANNOUNCEMENTS: newsletter items
COT: prayers for lost loved ones, discernment, marriages-and accountability. Therin, and upcoming outreach efforts.
WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute
MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd
COT: yes
WARMUP: tickle
THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well.
MARY: she’s hot
ANNOUNCEMENTS:
COT: prayers for Luka
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting)
THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins.
Moseyed to cafeteria picnic tables, 2 rounds of 20 Step ups/LBC/Elevated Glute Bridges
Moseyed to Parking Lot, ‘Cide Burpees run out to parking line, 5 burpees back to wall and sit for 6, next row out and repeat 4 times.
Go grab the log and Cindy’s, 2 men carry log to bottom of hill and back up, other pax use Cindy for OH Press, BO Rows & Goblet Squat, then rotate. Eventually switched from Cindy work to SSH, Merkins and Mt Climbers.
Returned the toys and back to COT
MARY: Each man got a round of their favorite
ANNOUNCEMENTS: Murph, T&H, C&H and Bethel
COT: Always
WARMUP: None
THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga
THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time
Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/
MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye
WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!