WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.
THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls
Run to playground and do a pull up
Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.
MOLESKINE:
1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.
ANNOUNCEMENTS:
You missed grow school by coming to this workout
COT: the usual
WARMUP:
25 IC Side Straddle Hops
10 IC Burpees
THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.
MOLESKINE: Burpees suck after a sprint!
ANNOUNCEMENTS:
COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.
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: 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: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.
THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.
MOLESKINE:
ANNOUNCEMENTS: upcoming Bourbon Chase.
COT: fall break travel.
WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: willie mays, forward fold, arm stretches
THE THANG:
-Dora: 200 SSH, curls, press while partner runs
-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO
ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.
