WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around the parking lot with butt kickers. 10x IC Cherry Pickers and Moroccan Nightclubs, 20x IC Hillbilly Walkers. Honeymooner and down dog stretches. Then more mosey to pole light for Curb 11’s. Starting with 1x Dips at one end, bear crawl to island curb for 10x Derkins, crab walk back, so on and so forth.
THE THANG: Tabata Time! 25 second exercise interval, 10 second rest interval, 6 sets with cool down interval of 1:30 to take a lap around the parking lot. Pain was chosen in the following order:
Slow Jams: LBC
Happy Hour: Sumo Squats
Cohiba: Seal Jacks
Slow Jams: Flutter
Happy Hour: Merkins
MARY: No time for that!!
ANNOUNCEMENTS: Met up with Snake Pit PAX. Poppins needs help with Bethel Men’s, SIGN UP!
COT: Anchorman had everyone share a prayer/praise around the circle.
WARMUP: dynamic and static movements
THE THANG: start with 50 of each for first set. Merkins, squats, lbc’s, cdd’s, alternating lunges, flutters. 10 burpees, Followed by lap around parking lot, hold plank for the 6. Repeat but drop reps to 40. We got in 3 rounds. Solid work by all. Proper form was highly encouraged.
MARY:
ANNOUNCEMENTS: read news letter
COT:talked with 2 passerby’s about what we are about. Give it away…
WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time. Total 3 miles and 60 step ups.
ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up
COT: stays in COT
Tinsel out.
WARMUP: SSH, Wind Mills, Burpees
THE THANG: 4 Corners around the whole Harris Teeter parking lot.
Every corner had 4 exercises, 1 per lap + the exercises from the lap before.
Station 1 (Cardio)
20 SSH
20 HBW
20 IW
10 Burpees
Station 2 (Legs)
20 Squats
20 BH
20 CR
20 Lunges.
Station 3 (Abs)
20 LBCs
20 AH
20 BBS
20 Rosalitas
Station 4 (Chess)
20 Merkins
20 Dimond Merkins
20 WA Merkins
20 Shoulder taps.
MARY: total of 2.6 miles for every one a lot of sweet. Place stink in some places.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3 miles with PT; man makers, squats, overhead ruck, suitcase carries
MARY:
ANNOUNCEMENTS:
COT: Cornerstone handed over flag to Sprocket to be site Q
COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor
11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges
1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change
DORA
50-100-150
Derkins – Dips – Step Ups
Jail Break to COT
At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.
Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details
COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.
Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!
Punch List out.
WARMUP:
15x
SSH
Cherry Pickers
Windmills
Moroccan Night Clubs
Imperial Walkers
Peter Parker’s
THE THANG:
Mosey to spot: shuffle L/R, karaoke L/R, Toy Soliders, Nur, Bear Crawl
11s
Start 10s
Burpees
V-Ups
End 1
Jump Squats
American Hammers
ANNOUNCEMENTS: newsletter
COT: Slow Jams had good family time on vacay. Shower Curtain is back home but still needs support. How can we cook meals, or stop
By to encourage.
I am struggling with my youngest. Our personalities are very similar and when two people who are “right” start arguing, it does not end well. On top of reading many books, I am realizing I cannot pray enough here. I ended with the Serenity Prayer.
“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Amen and God Bless.
WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back
100 SQUATS and Mountain climbers
Run to Teeters and back
75 Bombjacks and Big Boy Situps
Run to Teeters and back
50 FLUTTERS and CDD
Run to Teeters and back
25 Shoulder Taps and LBC’s
Run to Teeters and back
Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises
WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).
The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.
A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.
Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.
Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents