WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly
THE THANG:
25 yrd square
4 corners, 25 reps each
– Merkins
– Big boy sit-ups
– Bomb jacks
– Goblet squats with Cindy
Did 3 rounds
Bear crawl, bear crawl r, crawl bear, bear crawl l, as the mode of transportation
Thang 2
Carry the block to the 10 yrd line
10 man makers
Run back to the 0 (goal line), 3 burpees
To the 20, 20 merkins on the Cindy
Run to the 0, 3 burpees
To the 30, 30 goblet squats w/ Cindy
Run to the 0, 3 burpees
To the 40, 40 overhead press w/ Cindy
Run to the 0, 3 burpees
To the 50, 10 thrusters (psyche!! Only 10. Guys thought we’d do 50) then 50 Cindy swings
MARY:
ANNOUNCEMENTS: tortoise and hare mañana
COT: Rumbling Bald asked for a challenging workout, hopefully this delivered.
I struggle to push myself with an AMRAP style IronPAX workout like Thang 1. Usually I get bored and my motivation wanes after round 3. So, I switched it up and called the reps. This was to keep me motivated as much as the PAX.
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee
Mosey to the Pike Electric lot
THE THANG: Rugby sprints and swings
Part 1 – rugby sprints
6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats
Mosey to WEP swings
At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.
Total number of swings: ALL OF THEM
Total number of Reps: ALL OF THEM
Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.
Mosey to COT
MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.
YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.
The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?
THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10
Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees
Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.
Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.
Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.
Explained JackAss Burpee Webs. Hope to see it recorded in a BB!
Mosey to COT
MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.
ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.
COT: Prayers & praises and YHC prayed us out.
Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.
Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.
Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!
https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings
Farmers carry
12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats
Waiter’s carry
3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)
3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)
Farmers carry
4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)
5 burpee snatches each side to close out
ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow
COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”
If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.
“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin
WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes
THE THANG:
We made our way around WEP stopping for fun in some traditional old school ways.
From the path along 160 at the far end we Inch Wormed across the field towards the hill. Midway across we rose and sprinted to top of hill.
Jacob broke out his ladder for us and we climbed it with burpees and flutters.
On the way back to starting point we stopped at playground for a series of laps around it including core exercises — Freddys, shoulder Taps, big boys, LBCs .
We made it over to Stairway to Heaven where we lunge walked stopping for squats at each light post (5, 10, 15, 20, 25).
We concluded with Round the Clock Merkins on the curb.
MARY: Yes, she beat us up for the final 4 mins.
ANNOUNCEMENTS: Tortoise + Hare, Hog + Coyote, DP Tuesdays now at WEP every week
COT: It was a wet day with rain soaked park and more falling throughout the workout. Pax pushed each other with no complaints. Time Machine completed his first post at DP and his Daily Double!