WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey around the lot
20 Side Stratton hops IC
10 Arm Circles Forward and Reverse IC
Willie Mays Hays OYO
Good Mornings OYO
THE THANG:
Round One:
1st guy runs to the crosswalk and performs 5 Burpees
2nd guy does weighted overhead press
3rd guy does weighted curls
Rotate until all three have completed each exercise
Round Two:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign and 10 squats, returning in reverse order
2nd guy weighted standing rows
3rd guy weighted deadlifts
Rotate until all three have completed each exercise
Round three:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign 10 squats; and then to the end of the lot for 20 Merikans. Returns in the reverse order.
2nd guy weighted squats repeated until runner returns
3rd guy weighted tricep extensions
Rotate until all three have completed each exercise
Completed two more rounds following the reverse order of the runner and weighted exercises
After we have complete our pyramid of pain we moseyed over to the park benches
10 step ups on each leg OYO
10 pull ups OYO
10 dips OYO
Moseyed back to the start
20 flutter kicks IC
10 count IC Superman’s
Abdominal stretch
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: No
THE THANG: Ruck 2.5 miles, overhead holds
MOLESKINE: i felt like dogwater this morning. Thought I might puke on the way over. Still showed up and did stuff. Discipline.
ANNOUNCEMENTS: slack
COT: Prayers for family friends
WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.
THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)
MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.
ANNOUNCEMENTS: check Slack
COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.
WARMUP: 400m job
THE THANG:
3 rounds of:
100M sled push, 400M run
Kettlebell Complex of 10 minutes with 5 swings and 10 squats on the minute every minute. Don’t put the bell down.
12 rounds of heavy kettlebell holds for 30 seconds
MOLESKINE: Even the iron giants can run.
The sled isn’t so bad when you can break it up with a run.
ANNOUNCEMENTS:
COT:
It is a “line” of trust.
WARMUP: what is that?
THE THANG: run down to the parking lot and do some basic exercise while one man run.
continue down the loop into the dark forest
Stop in the low parking lot for football drills
Run back to penultimate parking lot and do some simple merkins with slow cadence
Run to the pull up bars and hang / rest / repeat.
Run to the finish.
MOLESKINE: A good bootcamp workout has 2.5+ miles of running. We accumulated 2.24, so there is room for improvement.
ANNOUNCEMENTS: CHECK SLACK
COT: thankful to God for the abilities we’ve been granted on this day.
WARMUP:
Imperial walkers
Willie mays hays
Good mornings
THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper
Dora
100: dips
200: fire hydrants
300: big boy sit-ups
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
