6.6.19 – D-Day Fun!

It was another weekday workout where the sun was up and there was no gloom! We had a great turnout and a total of 6 PAX including 1 FNG (Skirt Chaser) and a friendly visit by Bruce Lee coming all the way from Greensboro! Our Q was also pleased to see that Captain Crunch thought the workout would be challenging enough and did not feel the need to wear a ruck for the entire thing.

Warm-O-Rama: (The Usual)

7x Motivators

15x Tin Soldiers

Thang 1: Mile-O-Fun

We took the short mile and performed the following along the way:

  • 11’s – We stopped at each light post and completed 10 Merkins/1 Squat and made 10 stops until we did 1 Merkin/10 Squats
  • We moseyed to the Pullup Bars and partnered up
    • 1 Partner did Burpees while the other ran and completed 5 pullups (4x Each)
  • We got back on the trail and completed Dan Taylors – 1 Squat/4Lunges up to 10 Squats/40 lunges
  • We then did some BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) stopping at each light pole completed 5x each exercise
  • We wrapped up the Mile-O-Fun with some Jack Webbs – 1 Merkin/ 4 OHC counting up to 10 Merkins/40 OHCs

Thang 2: Escalator

Sprint up the hill and complete one of the following at the top each trip:

  • 10 Star Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Squats
  • We ran out of time before we could finish with 50 Lunges

COR/NOR/COT

We welcomed FNG Skirt Chaser! Prayers for finishing the week strong, Gilligan, Grow Ruck, Noodles’ Son, Toolbox’s Wife & Skirt Chaser’s Sister. We are also thankful on this 75th anniversary of D-Day for the sacrifice that all of those brave men made for our freedom and to make the world what it is today.

6.1.19 -No PAX Left Behind

Another sunny blue-sky morning greeted YHC as he attempted to accomplish far too many tasks in the hour before making it to the AO to Q. All of which might have been fine if the Cosley Zoo 5K/10K had not just locked down all parking at the AO, forcing a short EC run in on everyone. Despite all, we had a mostly prompt attendance of five PAX (with 2 FNGs!) and we got down to business.

The Standard:

  • Motivators x7
  • Abe Vigodas ICx15

Tortise and the Hare: PAX partner up, Partner #1 moseys the coupon down the trail while Partner #2 does the called exercise, then runs to catch P1. Flapjack, each PAX completing one set of the exercises until the loop around the lake is complete.

  • 5 Burpees / 10 Outlaws / 15 merkins / 20 Big Boy Sit-ups / 25 Squats

The Half-Millennial: PAX do AMRAP until one PAX reaches 50 reps, then run to the top/bottom of the hill and complete 50 reps of the next exercise. Continue until 10 exercises 500 reps + 500 yards is completed.

  • merkins
  • plank-jacks
  • smurf-jacks
  • squats
  • arm circles
  • monkey humpers
  • shoulder taps
  • american hammers
  • burpees

Mosey back to the flag for some Hell-o’-Dolly:

  • Low Dolly ICx25
  • High Dolly ICx25
  • 45-degree Dolly ICx25

NOR/COR/COT – Welcomed both FNG-Panadero and FNG-Toolbox! Prayers for health for the group and esp. for M. Noodles moving into third trimester with her first baby. Prayers for the group and it’s momentum and growth, that we would continue to reach men and build them up to lead and to serve.