KISS (Keep it Simple Stupid)

AO: the-knoll
Q: G-string
PAX: Stubs, AAA, Pebbles, Timber, morning stār, El Capitan, Sooie, Ex-Pat, Siri, Papa Bear, Sparrow, Bumblebee, the Judge, Rubix
FNGs: None
COUNT: 16
CONDITIONS: Cool and damp

WARMUP:
– SSH
– Seal Claps
– Overhead Press
– Mission and Credo while stretching
– High Plank with 5 merkins for each of the 5 core principles

THE THANG:
– Brief run to the far stop sign with stops
– 10 Burpees
– Politician two houses
– 10 Iron Mikes
– Karaoke two houses
– Wounded Bear Crawl
MAIN THANG: Partner up for a DORA
– 100 Pullups
– 200 Bulgarian Split Squats
– 30 yard Bear-crawl
– One partner crawls while the other does reps. Alternate bear-crawl and crawl-bear

Count the number of sets each pair took to complete the work (35 total). 7 PAX over the HC count (thought it was 8 because I didn’t count the 2.0 HC).
Set out to finish with 8 sets of:
– 35 merkins
– Hill Sprint

T-Claps to Timber, Pebbles, and AAA for completing six sets.

MOLESKINE:
I tried for a long while to come up with a super involved workout that would have taken as much time to explain as it would to do. But then I remembered to just keep it simple. Do lots of just a few exercises, and it’ll work. Sometimes I get so bogged down in the details that I forget simplicity. How often things go better if we do them the straightforward way.
Also, we often say to “modify as necessary,” with the thought of modifying down, but what about modifying up? How often do we challenge ourselves and really try hard? Today I wore a weight vest to challenge myself a bit more, and it was brutal! I felt like it was my first workout all over again. Seek out challenges when they are available.

ANNOUNCEMENTS:
none

COT:
-Thankful for our veterans

Illegal Takeover

AO: the-knoll
Q: The Banker
PAX: Sooie, Pebbles, Parka-Eh, Wolfpack, Timber, morning stār, G-string, Ex-Pat, Rubix, Bumblebee, Pele
FNGs: None
COUNT: 12
CONDITIONS: Pristine

WARMUP: Mosey to baseball park with a few stops to do BAC’s and Good mornings.

THE THANG: 11’s Burpees one end, squat jumps/lunges MOT, Donkey Kicks on other end

2 each Wall sits and rotating one leg extension (one min total)

Mosey back and took a pit stop in front of El Cap’s home to do some big boys in his honor.

MOLESKINE: Talked about Pele and his ability when things got hard or pressure was intense to remember his Why. He’d think back to when he was a boy and playing barefoot. That joy allowed him to play free. May we always build our foundation on that joy that allows you to love freely!

ANNOUNCEMENTS: May push-up challenge

COT: prayers for all!