3 rounds each at 3 different distances 10/20/30yds
Squat/dip, clean&press/manmakers, rows/thrusters
bonus round was something i made up and can’t remember.
deuces
WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG: 9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS: took place
COT: 5th core principle
Thanks, Grinder, for the call out. Honored to lead where it all started. 👁
Disclaimer was disclaimed. Also added that no man would be left behind, that we would stay together, however, if someone got ahead, they would perform exercises until the 6 arrived.
WARMUP:
Mosey
25 SSH IC
10 Windmills IC
15 LSS IC
15 MNCs IC
yoga
Q3.10 Consistency
Why do complex men often lead simple lives?
Simplicity is the foundation of consistency. A virtuous leader simplifies the aspects of his life that are under his direct control – put as much on auto pilot as possible.
THE THANG:
Ran to the playground and did a form of 21-gun salute.
21-gun salute:
* Run a lap
* 21 Merkins
* 21 Hillbilly Squats
* 21 LBCs IC
* 21 MCs IC
* 21 American hammers IC
How can a man keep from going off the rails?
Strong routines are the framework for consistency. A brick is a singular positive habit that is advantageous to the individual. Several bricks together form a routine and create the basis for a Guardrail. Guardrails protect the man from the Flux.
Ran to rear parking lot of elementary school, shoulder taps for the 6.
PAX agreed to do the next sequence in descending order, so we did all of the exercises listed below, ran a lap aroudn the parking lot, and then removed the exercise with the most reps before repeating the list. All reps were completed.
1 burpee
2 bomb jacks
3 merkins
4 jumping lunges (2 each leg)
5 Bobby Hurley’s
6 Sumo squats
7 Carolina Dry Docks
8 lunges (4 each leg)
9 monkey humpers
10 squats
How can a man learn to be more consistent?
The Virtuous Leader focuses on bandwidth, not perfection. There will always be fluctuation. Knowing this, the Virtuous Leader Accelerates his Consistency by focusing on the bandwidth of his fluctuation rather than perfection. His objective is to reduce the distance between his peaks and valleys to something so small that only he can see it.
MARY: Flutters IC, Pretzels IC, Hello Dollys IC, WW2 Sit Ups IC
ANNOUNCEMENTS: Hangin w/ Stang, Pints & Padres, The Hive tomorrow.
COT: Was had, stays in COT.
Five PAX showed up for a low miles high pain workout.
Left Right Lunge and Squat down the Halls of The Coliseum.
Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.
Inch Wormed over to the parking lot.
Warmup:
Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s
The Thang:
Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats
Partner 2 – Bear Crawl to the light post and lunge back
Indian Bear Crawl back to COT for prayers and praises.
JWOW
WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.
Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1
Next exercise was squats. Starting count was 2
Last exercise was LBCs. Starting count was 3
Last 10 minutes we stretched because YHC about blew my hamstring during sprints.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Escort the sand bags to the field and run a lap around the field. SSH, Wind Mill, Tappy Taps
THE THANG: Bear crawl the width (or depth depending on how you look at it) of the field while performing 3 Carolina Dry Docks every 10 paces. Crawl Bear back to the start while performing the same CDD movement.
Sand Bag toss the width of the field and overhead carry back.
15 Bent Over Rows, 15 Curls, 15 Merkins
10 Bent Over Rows, 10 Curls, 10 Merkins
4 corners on the right half of the field:
Corner 1: 15 Overhead Press
Corner 2: 15 Overhead Press
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 Carolina Dry Docks
SSH x 25
Merkins x 15
SSH x 25
Merkins x 15
Mixed in a few other things…
Abbreviated Capt Thor:
1 WWII sit up: 4 American Hammers
We completed up to 6:24
MARY: Worked throughout.
ANNOUNCEMENTS: Newsletter & Spectre needs help moving 4/15.
COT: 5th Core Principle
WARMUP: Run to The Print Shop for a few warm up exercises like Merkins, Imperial Walkers and Wind Mills.
THE THANG: At The Print Shop, 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to FMCOG for 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to the FM Golf Course Parking Lot for 5 Burpees, 10 V-Ups, 20 American Hammers.
Run to the American Legion for 5 Burpees, 10 Inch Worms, 20 Flutters
Run back to the FMCOG for 5 Burpees, 10 Mike Tysons, 20 Crunchy Frogs
Run to Footloose for 5 Burpees, 10(ea side) Side Bends, 20 Plank Jacks
Run to Hardee’s for 5 V-Ups, 20 American Hammers
Run to the new FM Pharmacy parking lot for something I can’t remember
Run to COT for 5 Burpees, 20 Flutters
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle
WARMUP:
25 SSH
10 HB Walkers
10 windmills
10 Mt Climbers
THE THANG:
4 corners round the parking lot 2X:
10 burpees
20 lunges
30 merkins
40 squats
Mosey around the school to the wall:
Wall Sits while each person does 5 Mike Tysons
10 derkins against the wall
10 BombJacks
Mosey to picnic benches for Dora. One person runs while Partner does:
100 Step Ups
100 Dips
50 Derkins
100 Wide Arm Merkins
MARY:
20 bobby Hurley’s, 10 JLows, Elbow to knee Bicycle, 20 flutters
ANNOUNCEMENTS: All the things
COT: Prayers for family and health