WARMUP: Lap with exercises
THE THANG: AMRAP 4 Autism – no partners. Show to know on April 22 at Alcatraz
MARY: Nope
ANNOUNCEMENTS: Some
COT: Around the horn. All men have STUFF – good to know we’re not alone in it and can unload our burdens in the gloom.
WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)
As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT
It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.
Tinsel OUT
WARMUP:
– mosey to parking lot behind Panera, some warm-up
– cross 160
THE THANG:
– follow the loop around the lake, various PT in the parking lots in form of 2 sets, 1x without ruck and 1x with ruck
– once back at 160, cross over into Kingsley and loop around Kingsley with various PT along the way
MARY:
– stop at intersection and do some step-up
– finished with a few man-makers at the end
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
It’s the Monday after a great CSAUP, wet, rainy, and pollen filled air. Three men went on an adventure on the trails behind the school, half a loop exiting at the bottom of the hill near the new construction.
We made a few stops to do a set of merkins and squats.
Great to get some fresh air, exercises, and fellowship this morning.
WARMUP:
Mosey – hip swings – mosey – circle up for IC exercises
SSH, Windmills, cherry pickers, plank/broga stuff, merkins
THE THANG:
used parking lot near persis – Bear Crawl across lot with a merkin at every parking space line
Mosey to vape shop and back
used parking lot near Lowe’s – high knees across lot with an imperial squat walker at each row of parking spaces
Mosey to vape shop and back to Persis – Wall sits with various exercises in seated position – forward arm raises, toe raises, etc
Mosey to vape shop and back to parking lot near Persis to use entire length of long curb – do 2 dips, roll to right and do 1 merkin, roll to right and repeat the sequence until you reach end of the curb
Mosey back to Persis for more wall sits with various exercises in seated position
Mosey to vape shop and back then walking lunges for length of Persis parking lot. crawl bear back length of parking lot.
Mosey back to vape shop for more wall sits with various exercises in seated position. Then while all PAX in a wall sit, each PAX would take a turn getting off the wall to do 4 merkins. shook out the legs and did another wall sit/merkin combo and finished out the workout at 0600 in a wall sit.
MARY:
nah
ANNOUNCEMENTS:
Change order didn’t pee before coming to the workout
Jaeger – tomorrow
Cannoli Run – cant recall date -talk to twister
Trash pickup this month
COT: yup
Thank you Weezer for getting me out there, I will be back!
Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:
The Thang
21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.
Run 1 Mile to Wal Mart
7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers
Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.
NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.
Aye!
WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.
Nice morning at The Armory.
Ran the bells across the lot. dropped and circled for a warm-up.
walkers (Imperial/Hillbilly), merkins, squats, LBC, Rinse & R.
7 boards set out. Rotate from one board to the next with a short run in between. Boards had bell exercise 15 count, both sides (L & R), non-bell exercise, finished by a 10 count bell exercise, both sides.
Returned across the lot with the boards and flipped the one at a time until time ran out.
Lots of lifting.
Thanks for the opportunity, first bell Q in many, many years.
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: Dora: 100 swings, 200 curls, 300 something (this is what happens when I don’t write a weinke and write backblast a week last). Another Dora 100 bent over rows, 200 squats, 300 LBC. Then speed drill of 20 skullcrushers, 20 hammers, 20 side abs.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, low slow squats, Moroccan night clubs, low slow merkins
THE THANG: 7 rounds of 7 reps of each of the following 7 exercises:
Right arm curl
Left arm curl
Overhead Tricep extension two hands
Overhead press two hands
Gobble squat
Swings two hands
High pulls two hands
Run up hill to Munn Rd after each cicle (7 times)
Definitely not a stationary kettlebell workout.
MARY: Ab lab
ANNOUNCEMENTS: jaeger
COT: stays at COT