Bermuda rectangle

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WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station

3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close

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Brilliant Fashion

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WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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Deep Burn

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It was a beautiful morning as we explored the land holding.

Ran down to the church for some stairs work.
Back down the street for a Dora.
Over to the playground for some swing work.
Back to COT for prayers and praises.

JWow

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Slowly Burning

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WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill
THE THANG: Dora – 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was merkin/o/h clap and 2nd was big boy / American Hammer.
Mosey back to COT for a last minute stretch.

Thanks Peach Stand for the call to lead.

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Duo Accumulatoro

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WARMUP:
Mosey down the road. At a random corner, a little warm-up:
– SSH
– Windmills
– bit-o-stretching

THE THANG:
Mosey to very back of Lash parking lot to find a cone. Pax to run across back of the lot, stopping at each island.

1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 8th island (and does 8 reps), run back to first island and sweep the rest of the pax.

Rinse and repeat with next exercise. The exercises were:

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
6. LBCs

Mosey back to COT.

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The Ranch/ Tour of the Campus, small Men workout

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WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

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Leading the Way

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Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.

Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.

I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.

The Thang

3ish miles of rucking and shuffling

5 stops along with the way with these 6 exercises:

Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10

At each stop, we discussed one of the 5 Cs:

Candor
Commitment
Consistency
Contentment
Courage

The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.

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Drive By Complaints

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COP
Mosey with dynamic warmup 5 min

SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean

At end of timer, grab SB and move to field for second set of work.

Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back

Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.

Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds

COT

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Another Dora… more reps and sandbags

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WARMUP: Descending ladder from 6-1
– squats
– Incline merkins
– Step ups
– Box jumps
– Dips
THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch.
– 500 Side straddle hops
– 400 LBCs
– 300 Flutters
– 200 Merkins
– 100 Dry docks
– 50 Dips

Repeat the warmup when done

MARY:
ANNOUNCEMENTS: golf tournament and Christmas party
COT: Surgery coming up for my M, Cheddah’s monumental return to the gloom, long ducks coworker, teachers and students

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