5 HIM at Crazy Ivan
Warm ups
GM
SSH
Arm circles
Squats
4 exercises
Reps per rd 40-30-20-10
Short run after each rd
1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed
Core challenge started at 0600
COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out
Nice work today men!
BS out
FNGs: none
Warm Up: lap and some stretching
 The Workout:
1 min per round – AMRAP
6 rounds per station
Three exercises per station:
Round 1-3: do each exercise
Round 4-5: pick your favorite two
Round 6: pick your favorite one
Mary: post workout core challenge for a few
Announcements: core challenge, q-em all challenge
T-Claps (Recognition):
Prayer: those struggling with mental health, healing and restoration with my dad
3 PAX swung their way through a mostly full body :kettlebell: Tabata workout. Great work and chatter!
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Six PAX for a full-fledged RUNNING workout.
WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.
Crap! Forgot to do burpees earned by @U.T.I and @McNugget.
ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.
SPRINTS:Â Five segments on the ramp. Everyone hammered on every segment. Impressive speed!
COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.
COT: At top of ramp 0625.
Announcements: Abe is collecting specific food for Holly Springs Food Pantry.
Prayer requests: Unspoken
Go forth and be leaders!
FNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankensteinâs, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpeeâs for lateness. đ
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpeeâs. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT.Â
20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. 
Welcome FNG @Duplo !
@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh
Thanks for the Paradise City boys for joining COT; @Lube @Choppa
FNG: 8-Mike
W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold
The main event:
Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters
Round 1: 10 reps each Exercise.
Now that everybody was warm, and familiar with the exercises, we kicked it up a notch!
The Q said âAll right 80 reps each exercise will stay together break them up as you need to â. Lots of mumble chatter to follow statements like âthat escalated quicklyâ, âhow many did you say?â, There were some other Words said that the queue could not understand due to mumbling.
Round 2: 80 Reps same exercises
Round three: 40 reps same exercises
Mary: The PAX from Cletus joined. Homer to Marge slow count I/C to 10. Single leg alternate 10. Plank with Star Gazer. 
FNG: Notta
W-up – various
Mission and core
Get medium sized rock
String of pearls with rocks and stackâem sets.
Thang 1:
Sting of pearls with rocks:
Sequence was:
Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.
Thang 2:
String of pearls no rocks:
Exercises that we stacked 10 reps each:
Merkin,Squat, hallelujah, Star V-ups, Burpees.
Announcements: Qâem all challenge, get Kotters out
T-claps: UTI for Mumblechatter on EC
Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you havenât talked to or seen. Unspoken.
FNGs: Welcome FNG “Hi-YAH”
Warm Up: SSH IC and stretching
The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.
Mary: None
Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.
T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.
Prayer: Ausfart’s wife and our military in the middle east.Â