Conditions: 74 and rainy
Count: 5 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 10 burpees on Q
String of Pearls:
String – .2 mile run
Pearl – 10 merkins on Q, 10 LBC on Q, 10 squats on Q, 10 hand-release merkins on Q, 10 flutter kicks IC
Rinse and repeat for 10 Pearls
2 Mile run total, 50 each merkins, lbc, squats, hand-release merkins, and flutter kicks
COT: count, namorama, Pledge of Allegiance, BOM
Devo: prayers for our nations healing.
Conditions: 77 and humid
Count: 7 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q
Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.
7 Mary 3
Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.
COT: Count, namorama, pray requests/announcements, Pledge of Allegiance, and BOM.
Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”
Conditions: 75 and stupid humidity!
Count: 11 Pax
The Thang: The Hero – Molly Greene
Warm up at COP: 20 SSH IC, 20 Don Quixote IC
Mosy to storage and each pax receives 1 CMUand mosies back to COP
20 block press, 20 block curls,
Run the half-block loop around Doty to horseshoe pits
20 dips on the wall, 10 steps up on wall (each leg)
Run back to COP
Rinse and repeat – AMRAP
COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM
Conditions: 48 degrees
Count: 24 Pax – with one FNG
The Thang:
Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC
3/4 mile Indian run with football.
Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.
Sand bag relays up and down the field.
1st – 40#, 2-60#, 80#
2nd – 30#, 2-40#, 2-60#, 80#
3rd – 30#, 2-40#, 2-60#, 80# 2 minutes and 9 seconds for the best time!
Mary – 51 Flutter Kicks IC, Guantanamo Bay
COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.
Fitness. Fellowship. Faith.