Looking for the ? over the ladder ?

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Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.

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3 lessons from Sugar Daddy

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WARMUP: Jog to the barber shop – various exercises in cadence – windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch – then PAX we’re off for a trip to the dumpsters

THE THANG: lesson 1 – work fast – treat movements with a sense of purpose and urgency. 7’s – merkins at the curb and squats at dumpster 1

Lesson 2 – change speeds – off to dumpster 2 – 7’s with burpees and merkins at ends of the parking lot. Be prepared as a leader to meet others at their pace when attempting to influence

Lesson 3 – throw strikes – mosey to Grace presby and do rounds of incline merkins, step ups OYO and dips at the benches and the curb. Then on the way to COT one more round of 7’s in motion – Diamond merkins and sumo squats. Our activities should be targeted at those priorities (concentrica) most important in our lives. Are they??

MARY: Geometry class – protractors, rosalitas and hello dollys. PAX kept feet off ground at all times……until 0600 anyway.
ANNOUNCEMENTS: of course
COT: remains the 5th core principle

Thanks for the call Slapshot
:eye:

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Fun and Run

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Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)

Grab your Bell
– 10 Curls
– Lap
– 10 Curls, 10 Goblet Squats
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, 10 Skull Crushers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings, 10 Single Arm OH Press
– Lap
1.1 miles total

NMM
Discipline is doing the same thing over and over until you’re stronger, sharper, and unstoppable. Repetition builds resilience and consistency is a superpower that has compounding effects. Keep putting in the work. Even though it doesn’t seem like you’re making gains, you are getting better.

Aye!
IJ

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Post-Marathon Ruck Work

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WARMUP: dynamic plank and upward<>downward dog… we even flipped our dogs and thrusted our hips towards the sky
THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls, bent-over rows, walk to fence rucks overhead] x3
[parking bumper merkins x3 at each bumper ~8] x2
Ruck around school
[Sit up get up with ruck x3, flutters with ruck] x3
MARY: yes
ANNOUNCEMENTS: thanksgiving is coming
COT: praise for our health; prayers for others’ health

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Iron Mike made me late

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WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

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What do we need hands for

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WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.

Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.

Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.

Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)

1. Lunges
2. American hammers (double count)
3. Calf raises

1. CDD
2. Plank jacks
3. Seal jacks

1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps

Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always

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On the fly

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WARMUP: Imperial walkers, hillbilly walkers, mountain climbers, shoulder taps

THE THANG: 11’s to start: Manmakers and tricep extensions. Method of transportation changed each round between toy soldiers, over head carry, arms out, suitcase carry, around the world and lunge walk to name a few

Wrapped up 11’s and moved on to ab work:
5,5,5 leg lifts, flutters and LBC’s, run lap
10,10, 10, repeat exercises, run lap
Completed 5 rounds

MARY: Didn’t show up!

ANNOUNCEMENTS: Dam to Dam, Christmas party, Thanksgiving convergence

COT: Asked each pax to share something on their heart. Took us out in prayer!

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Brick laying at the yard

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WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.

We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt

We checked all the boxes today
ANNOUNCEMENTS: y
COT: y

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Marconi

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Quick warmup and then right into the Marconi:

first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number.

Then second:
11 Toes-to-Bars, alt = knees to chest
20 Air Squats
16 Kettlebell Swings w/ cindy

Repeat the above bars/blocks routine ten times.

11/20/2016 was when Marconi was killed in the line of duty.
Then third: 20 burpees for 20 years on the job.

Back fill: 30-20-10 routine: Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Then run to bottom of the hill and back. We did:

OH Press (w/ cindy) – Pickle pointers
–run loop–
Chest press (w/ cindy) – big boy sit ups
–run loop–
Curls (w/ cindy) – Crunches
–run loop–
Fini
COT

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Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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