Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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This is moderate, right?

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WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.

I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.

Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.

4 corners were: ranger merkins, knee jumps, American hammers, CDD.

It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course

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The Jacobsen

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WARMUP: Not really

THE THANG: The Jacobsen – For William W. Jacobsen Jr., 31. Captain William Jacobsen, 31, commanded A Company 1-24 Infantry in the 25th Infantry Division (Stryker Brigade). He was the highest-ranking officer killed on December 21, 2004 when a suicide bomber attacked a mess hall, killing him and 21 others in Mosul, Iraq.

CPT Jacobsen attended Brigham Young University where he graduated in 1998 with a degree in Business. He was also enrolled in the R.O.T.C. program.

Prior to his deployment he taught a children’s Sunday School class. Before he left he expressed his commitment to providing the Iraqi people with the opportunity to live in a democratic and free country.
CPT Jacobsen lived life to the fullest. For instance, he ran two marathons, went rappelling, and took surfing lessons in Hawaii. He was an Eagle Scout and served a two-year mission for the Church to Dallas, Texas.
Jacobsen was an example to his soldiers and leaders alike. “His battalion commander said that if he knew all Mormons fought like Bill, he would convert the whole battalion.”

He was survived by his father, Bill; his mother, Vicki, his wife, Riikka, and his four children – sons Billy III, Sedric, Yonah and daughter, Avalon. The day Bill was killed was his 9th wedding anniversary.

Get a cinderblock – head to field, leave in end zone

BUY IN
– 100 yd Bear Crawl
– 100 yd Partner Carry
– 100 yd Crawl Bear
– 100 yd Partner Carry

800M run

Start in End Zone
– 5×5 – 5 reps/5 exercises
o Merkins, Flutter with Chest Press (4ct), Curls, OH Press, Bent over Row
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 10×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 15×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 20×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 25×5
– 100 yds
– 10 burpees/5 manmakers
– 30×5

1 mile run

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Deep in the Honeycomb at The Hive

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WARMUP:
Few exercises to get the PAX loose

THE THANG:
8 exercises
4 rounds
30 yard run and abs in between each round

MARY:
Couple Mary moves
ANNOUNCEMENTS:
Newsletter
COT:
Just don’t say you’re being intentional…put some action behind the words and do something 👏🏻🥓🔥👆🏻

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~Alabama Route

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Alabama route was called, with some tweaks to get us to 6 miles. Several pax started early and/or ran late to get up to 12 miles. YHC took video of the most pax, and thus felt inclined to post this backlist.

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CT Spare Key Beatdown

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WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs

THE THANG:
Indian Run with 5 merkins

Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck

MARY:
LBC and Walkers were enough

ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1

COT:
Prayers for marriages
Prayers for health

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Simon Says at the Ranch

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Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run

Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run
Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
More mosey run
Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises
Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin.  Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.
Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining
Mosey run to COT
Thang 3: Sally Routine
Low plank/high plank
Fini

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Most Dry Burn

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Start of the workout there was NO RAIN!
WARMUP: Slow mosey around the parking lot where PAX gather to get the heart rate up and warm up the muscles. Then pentagon up for 10-15 of the following:
* SSH
* Windmills
* Imperial walkers
* Big arm circles, forward and reverse
* Strawberry pickers
Then move over a couple rows of parking spots to…..
THE THANG:
Round 1: 10s
Progress through 10 parking spots, do an exercise at each parking spot, then a movement to the next spot, do the next rep of the exercise, same movement to the next spot, and so on, until you get to the 10th parking spot. Turn around and repeat, but with different exercise and movement. Reps increase by 1 with each parking spot….starting at 1, then 2, 3, 4, …..10 reps. That makes 55 reps of each exercise.
Exercises, movements:
1. Merkins, lunge
2. LSS, lunge
3, CDD, bear crawl
4. LBC, crab walk
Great mumblechatter throughout! Then on to….

Round 2: Lucky 7s
7 exercises, 7 reps each, 7 rounds
We moved over to Lowe’s to get under cover because it started raining a little and Twister did not want to be out of sorts and wet for McGospel.
7 exercises:
1. More merkins 4ct
2. More LSS
3. Situps
4. Flutter 4ct
5. American Hammer 4 ct
6. Mountain Climber 4ct
7. Monkey Humper 4ct
We got through 6 rounds before we timed out and had to go to COT.

ANNOUNCEMENTS: Read your newsletter! Get involved.
COT: Asked each PAX for a prayer and praise. We lifted them up to Him.
We got a little wet, but it was not cold and we are not made of sugar, so we did not melt away. Great way to start the day!

Thanks Peach Stand for the opportunity to lead!
SYITG
– NASA

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Simon Says at the Ranch

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Start with a Mosey run in Parking lot
Side shuffles
High knees
Butt kickers
Toy soldiers
George Washington was born on Feb 22nd, 1732
More mosey run

Circle up for Warm up
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Merkin (IC 10x)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
More mosey run

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

More mosey run

Thang 2: Bench work
Step ups
Incline merkins
Decline merkins
Butt touch squats
Calf raises

Thang 2: Simon says
Football training style
Do what Simon says: Shuffle left, shuffle right
Exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Smurf jacks
LBCs
If pax breaks with Simon, they lose a clothes pin. Change Order earned an extra clothes pin by remembering Geo. Washington’s birth date.

Simon says penalty: Pax do burpees: their count is calculated by: 20 minus number of clothes pins remaining

Mosey run to COT

Thang 3: Sally Routine
Low plank/high plank

Fini

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