WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles
WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.
THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.
ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.
COT:
Started with the pledge at 0514
WARMUP: ran up to the post office. Circled up for 10 SSHs and 10 Cherry Pickers IC
THE THANG: Partnered up and each PAX was supposed to split up and run in opposite directions until they met back up (ran toward Leroy Street). When they met up the team would do 50 Merkins. Each pax would then continue to run back toward the post office. When meeting there they would do 50 LBCs. PAX would keep running to meeting spot on Leroy Street and do 50 Dry Docks, then 50 Hello Dollies at the post office.
Rinse and repeat until 0555 and headed back to COT for a little broga until 0600
ANNOUNCEMENTS: read newsletter
COT: prayers for those affected by hurricane
WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.
Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.
Run back to Walgreens for series along the wall round 1 solo and round 2 with partner
Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair
Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)
Mary– pass the baton among the pax
Mosey home
COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!
My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!
Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!
Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.
Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.
14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.
The Thang
Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!
Mosey to the other side of the parking lot
COP
SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout
Mosey back to the KBs and Partner up
Tabata workout for 1 minute
Partner 1 does exercise while Partner 2 rests then switch
Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap
Round 2
Switch exercises
Take a lap
Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap
Round 4
Switch exercises
Round 5
Redo Round 1 since YHC messed it up
1 minute of Mary
YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time
Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance
Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!
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: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s
Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.
WARMUP:
yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press
The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged
Finished with burpee snatches and pigeon lunge
ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm
COT:
Prayers for Grout’s sister and her four children on the loss of her husband
Ran to Laces In down 160 to Munn Rd:
Did some of the board of pain 10 year celebration with those PAX
25 burpees
(I was a little bleary from the fast pace, I mistook Barry Manilow for Assasin. Read into that what you will)
Lap
150 calf raises
Lap
50 ski hops
30 merkins
Ran back on Harris Street
Everyone got back faster than me and was calling some Mary. Finished with 10 burpees in cadence
I ran faster and further than I ever would have alone. T-Claps to these guys
Convergence Saturday @ 6:30am
Print Shop Saturday @ 5pm