4 corners down Emory Lane:
1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot)
2: 10 Apolo Ohno’s each side
3: 10 burpees then sprint up the Brayden Pkwy hill
4: Plyo split squat
WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.
PAX got to the back 9.
MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle
Thanks for the call, NASA. :eye:
WARMUP:
SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:
Partner Format – Rotate each round:
Partner A runs a loop (~0.25–0.5 mile)
Partner B does sandbag work to failure
Switch
Finish with a team challenge exercise
Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.
STATION 1: Frontline Assault
Runner: Loop run
Worker: Sandbag Front Squats – AMRAP
Together: 10 Partner Sandbag Thrusters (alternating reps)
STATION 2: The Grindstone
Runner: Loop run
Worker: Sandbag Ground to Shoulder Clean & Press – to failure
Together: 20 Sandbag Overhead Lunges (10 per Pax)
STATION 3: Carry the Weight
Runner: Loop run
Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)
Together: 30 Sit-ups passing sandbag between partners
? Finisher – man makes (3 Minutes AMRAP)
Solo effort. As many rounds as possible:
? Total Work:
✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood
MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates
Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.
Warmup:
SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15
Pick up something heavy get to the field
All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag
50 Curls
75 Flutters with Press
100 Squats
25 Man makers
Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.
Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.
The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.
Did this right up until 6:00am.
Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.
Thanks to Brawny for the opportunity to lead!
WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!
Obligatory warmup
Partner up for Dora:
100x Rows
200x OH Press
300x Swings
Keep partners for 5 rounds of
P1: Farmer carry both bells 60yds
P2: Plank
Obligatory mary
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top
THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:
Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.
WARMUP:
No warmup. Pledge then 5 burpees
THE THANG:
Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.
Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys
COT:
Strong COT this AM! Prayers and praises all around.
Obligatory warmup
Mosey to the Village Dr hill for 4 corners
Top of the hill => 20 LBCs
Down Catamaran => 10 merkins
Down Village => 10 squats
Down Cove => 5 burpees then race up the hill
Complete 5 rounds.
Mosey to pull up bars split into 3 pairs (Senator dropped)
Pair one: burpees
Pair two: squats
Pair three: deadhang (timer, rotate when pair drops)
Complete 5 rounds.
Mosey to the field
Line up and do 16 lung holds with sprint to the end of the field and mosey back.
Line up for 15 Seal team situps.
Complete 3 rounds.
Mosey to COT for mary.
WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk
Round 2: 25-min of suffering
PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging
Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)
Everyone worked hard, everyone complained, everyone got better
MARY:
LBCs
American Hammers
ANNOUNCEMENTS: yes there were several
COT: Had to be there