WARMUP:
say hi to each other
THE THANG:
Run out and bank
MARY:
Stretch
ANNOUNCEMENTS:
Newel
COT:
Praising the one we celebrate today….Jesus himself.
WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health
five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.
WARMUP: circle up. Do things
THE THANG: SSH, Burps, squats, merkins, Seal jacks, I forget this one, lunges, merkins, Freddy mercury
MARY:
ANNOUNCEMENTS: AKA 6@6
COT: Prayers for healing
WARMUP: SSH, Merkins, MNC, stretching
THE THANG: Ruck man-makers progressive count down using 13 parking spaces. 13 down to 1 (91 reps). Ruck squats progressive count down using 15 parking spaces. 15 to1 (120 reps)
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
repeat 8 times: 3 snatch (hold bell overhead), 2 squats (bell overhead), waiters carry 10ish yards
Dora with farmers carry (2 bells): 100merkins/200mtn climbers/300 flutters
repeat snatch session
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