WARMUP: Ruck a lap
THE THANG: Deck of pain with mosey breaks every 7th card.
2-7
– Heart – Man Maker
– Diamond – Ruck Curl
– Clubs – Shoulder Press
– Spade – Ruck swing
8-A
– Heart – Calf Raises
– Diamond – Squat
– Clubs – Merkin
– Spade – BBS
MARY:
ANNOUNCEMENTS:
COT:
It was a muggy morning in The Fort, as 4 HIM decided to get up 15 minutes earlier than all of the land of milk🥛 and honey 🍯 and accelerate.
We rucked over near Dolce Lusso in Kingsley for some highlights and some stair work. The exercises was crazy eights which ended up being crazy nines. It was 8 Merkins at the bottom of the stairs, then we rucked two flights of stairs and did 1 Overhead Press on the other side of the stairwell. There was a total of 1.5 miles in stair work and a plethora of Merkins and Overhead Presses.
We then rucked around the Kingley loop to cap off the workout.
Back to COT for prayers and praises. 🙏🙏
JWOW
WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers.
THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1 partner farmer carries the KB. Partner 2 does an exercise and catches then and switch. Do this until the exercise point.
Start with 10 KB Swing. Then onto round 1. Round 1 – 1 burpee. Add 10 rows each side to kn swings
Round 2 – 2 merkins. Â Add 10 chest press each side
Round 3 – 3 jump Squats. Add 10 biceps curls each side.
Round 4 – 4 lunges. Add 20 squats
Round 5 – 5 LBC’s. Add 20 triceps extensions
Round 6 – 4 Carolina Dry docks. 10 shoulder press each side.
5 minutes of Mary to end the workout.
ANNOUNCEMENTS: do a CSAUP. Challenge yourself.
COT:Cohibas mom having knee surgery. SugarBug and his M with adoption situation.
WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:
Take bells to starting point in the parking lot.
Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees
50y  12-6
60y  10-5
70y   8-4
80y   6-3
90y   4-2
100y  2-1
On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT
MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.
WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:
So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens
Total miles: 2.11 on my watch
Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)
Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl
WARMUP: Run the parking lot but only a very little. Some Windmills, Merkins and Imperial Walkers.
THE THANG: We played cards so for the newer guys, every number represents the rep count with face cards ascending in value. In general, the cards were shuffled relatively well.
Aces = 14 and a few wild cards.
In total:
Hearts: 104 Squats with weight overhead
Diamonds: 104 Thrusters
Clubs: 104 Clubs in cadence
Spades: 104 Upright Rows
MARY: Yes, a little at the end including Peter Parkers & American Hammers.
ANNOUNCEMENTS: Keep an eye out for the Misogi details later today in Slack.
COT: You should’ve been there.
Until next time…
WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers
THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.
Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.
Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.
Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.
Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.
Did some dips, karaokes and lunge walks
MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.
COT: Gratitude is everything.
Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each.
Deck of fun w/insurance:
♡ = hard release merkins
♧ = jump squats
â—‡ = big boys
♤ = monkey humpers
Ace=1, cards 1 – 8, do the reps at each of the three lines, suicide run style
9 – K (13 for those that are challenged), only do the rep at the far line
Each person pulls 2 cards. Before pulling cards PAX can decide if they want insurance. 5 burpees for insurance. If you take insurance and pull 2 high cards, group only does half of reps. But if one low and one high card then group does everything.
I think we made it through about 2 rounds. PAX took insurance about 75% of the time and it paid off 0% of the time. Anyway, something different to try and blend some running in with the normal deck of Death.
Also, not sure about Slash’s new diet but he needs to cut down on the fiber. Thank goodness we were outside and there was a breeze!
WARMUP:
Some old man stretchy things and a few merkins
THE THANG:
Heavy stuff we carried:
– 80lb bag
– 70lb bag
– 50lb bag
– Olaf’s Hammer of Justice
– Olaf’s 80lb bag of shit stuffed in a 60lb bag
– Log – it’s big, it’s heavy (-ish), it’s wood
– a 25lb KB
– maybe something else?
As a group, we carried the heavy things around the back of the school to the playground and put them down. Marked off roughly 40yards.
Did 11s with Ruck Merkins and Overhead Presses.
Carried the heavy stuff (everyone has to carry something different each time) out to the right and to the end of the fence. Bear crawled with rucks to fire hydrant and back.
Continued loop around back of school to small parking lot for some ruck curls.
Continued carrying heavy things to front lot to play a little catch me if you can.
Final movement was practicing carrying our body weight (or close to it) for about 200 yds.
MARY:
It’s dudes only, bro.
ANNOUNCEMENTS:
These is where we tell people about up upcoming events.
COT:
This is our 5th Core Principle.
WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!
8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.