WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and stretching.
THE THANG: Mosey to bus loop where Slow Jams called curb 7’s. Starting with 1 curb dip, bearcrawl out to next curb for 6 incline merkins, crabwalk back. So on and so forth.
Cubbie was next up. He provided his insights on our group and where accountability plays its part. Mosey to pull up bars for partner station work. 1st station – 10 pull ups, 2nd station – 25 WW1 sit-ups, 3rd station – 25 leg lifts, 4th station – 25 v-ups, 5th station – 25 lbc, 6th station – 25 dragon flutters. Following the completion of all stations we then took a mosey to front entrance hill.
Skipper then took the helm. He zeroed in on a stoicism based message that aligned with accountability in your personal actions. We then proceeded with 5’s from light pole to light pole with lunges and jump squats. Final mosey to the band lot where Half Shell finished with a final message on how our accountability plays an important role in keeping him on track. He thanked us with 50 yard sprints and exercises that summarized the entire workout. 25 CDD’s, 25 Merkins, 25 BBS, 25 Superman’s, 25 Squats, 25 calf raises.
MARY: no time
ANNOUNCEMENTS: bethel men’s, stuff the bus, tortoise and hare, blood drive
COT: we all got an opportunity to share what was weighing on our hearts and minds. Because after all, we are men and whether we like it or not, we can’t fix everything on our own. Don’t be ashamed to be vulnerable and reach out for help!
WARMUP: Mosey a lap around band practice lot. Inch worm with merkin one side. Mosey one side. Lunge one side. Ten merkins in cadence.
THE THANG: mosey to hill by the football stadium. Ten merkins. 7s up the hill to maintenance drive with diamond merkins and jump squats right into 7s on the maintenance drive with burpees and gas pumpers.
Mosey to hill at us 21 entrance. Dora crawl bear/bear crawl both partners working and swapping as needed up the hill.
MARY: merkins in slow down cadence.
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
SSH x 25
THE THANG:
Mosey around lot mixing in Low Slow Squat, Merkin and Flutter
Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.
Grab a coupon from nearby rock storage facility.
Move towards hill.
10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.
Carry coupons back to storage.
Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars
Farmers Only lead
2 rounds of:
Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps
Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.
Mosey back to COT
ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises
WARMUP: Yes
THE THANG:
4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise
Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station
Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station
Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station
Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station
Repeat until time
MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes
WARMUP:
20 SSH
15 Cherry Picker
10 Merkin
5 Burpees
Mosey to the “Blocks”
THE THANG:
(See photo)
Pain stations at the corners.
Loop back and stack exercises.
B.L.I.M.P.S.
5 Burpees – West Leroy
10 Lunge each leg – West Hill
15 Imperial Walker – West Oak
20 Merkins – West Gregg
25 Plank Jacks – West Close
30 Squats – West Lockman
Made it to 25 Plank Jack’s before heading back to COT
MARY:
Captain Thor Jack Webb
1 BBS : 4 American Hammer
ANNOUNCEMENTS:
Summer of CSAUP series
State of the Nation
COT:
Show To Know
Welcome and 5 core
Disclaimer
FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.
Mosey in front of the gym
L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.
Mosey to flags
21 Bobby Hurley
16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC
Welcome to FNG Blueprint!
COT Quote from Logan’s dad:
“I want him to be remembered as a respectful young man, as a fighter.”
“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.
Pre-run with Rolloff
WARMUP: nope
THE THANG: majority went to trails, some went through downtown to complete part of the zipper, some rucked.
All made it back for CoT
MARY: nope
ANNOUNCEMENTS: newsletter
COT: yup
16 at for the Clovis.
150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat
One of the simplest and hardest workouts. Nobody finished even half of it
– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile
Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or
But they’d have to check slack to make it happen….