WARMUP:
THE THANG: Plyometrics on the turf field
MARY: Yes, the hips don't lie,
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers
THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down.
Aisle 1: 10 merkins – run (short aisle)
Aisle 2: 15 squats – shuffle L
Aisle 3: 20 plank jacks – shuffle R
Aisle 4: 25 calf raises – nur
Aisle 5: 10 jump squats – run (short aisle)
Aisle 6: 10 merkins – run (short aisle but 2x islands).
MARY: flutters, navy seal sit-ups , dying cockroaches, lbcs
ANNOUNCEMENTS: trash pickup, American heart walk challenge (contact Sasquatch)
COT: yes
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.
THE THANG: DORA
100 merkins
200 big boys
300 SSH
Run up hil to fire station and back.
Moseyed back near COT and grabbed a rock. Then completed
100 broad jumps
75 thrusters
50 over head squats
25 burpees
Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.
MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news
COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.
THE THANG: DORA
100 merkins
200 big boys
300 SSH
Run up hil to fire station and back.
Moseyed back near COT and grabbed a rock. Then completed
100 broad jumps
75 thrusters
50 over head squats
25 burpees
Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.
MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news
COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.
WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins
THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4
Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4
Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4
Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:
WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:
WARMUP:
THE THANG:
4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS
Station 2 — PUSH
Station 3 — CARDIO / SHOULDERS
Station 4 — CORE / POSTERIOR CHAIN
12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.
Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest
MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:
WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start
MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder
Format
By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed
Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.
Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.