WARMUP: complaints about heat/humidity then pledge and then a slightly below average description of the workout (sorry backdraft and quack)
THE THANG: run to Whiteville Park neighborhood. snake/zipper through neighborhood starting out going left on Leroy to start. 10 wide arm merkins every left intersection/corner, 10 squats every center crossing (springs), 10 diamond merkins every right intersection/corner.
Then mosey back to CoT
average was about 70 reps of each exercise and 3.5miles
MARY: mostly dysfunctional
ANNOUNCEMENTS: Happy Bday Jekyll
COT: praise to #thefort on bringing home the 2022 hog and coyote trophy
Thanks for the opportunity Jekyll, was an honor to lead the men this morning.
WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.
We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week
WARMUP: 1 min plank of gratitude. Each man must say one thing he’s greatful for. Go around the circle until time is up. SSH, HOLA HOOP, HOOP Hola
THE THANG: introduced necessary exercises during warmup. . Going to run around front parking lot loop and stopping at each corner to do one set of a given exercise. 4 corners with standing penguins, cha-cha merkins, jump lunges and suicide squats. Got close to 3 miles in. Also paid tribute to the five year anniversary of loosing one of our own. Sleeveless4cheech. To honor John “Cheech” Flanagan
MARY: nah
ANNOUNCEMENTS: read your newsletter
COT: Flounder took us out with praises for his son Gump to return safely back from Africa.
WARMUP:
– Quick warmup lap around the parking lot (slick). YHC received immediate feedback about running at a ruck WO. Complaints noted.
– COP:
– LSS (IC)
– Overhead clap (IC)
– SSH (IC)
– Peter Parker (IC)
Runners started rolling into the parking lot as the 4 ruckers departed for “the hill.” Apparently the hill is useful not only for a ruck WO, but also to train for The Bear.
THE THANG:
There are many hills on the peninsula, but Heart Attack Hill is in a class all its own. Today’s wienke was simple…out/back to summit the hill. While in route, we stopped at 5 minute intervals to complete 10 reps of each of the following exercises:
– Merkin (ruck on)
– Overhead press
– Ruck curls
– Ruck rows
– Squats (ruck on)
For the final 100 +/- yards up the hill, PAX were not permitted to wear the rucks on their backs. We started with an overhead carry and were permitted to front carry (no straps) to rest. Anyone who’s been on that section of the hill will understand the balance challenge this presents as due to the incline, you’re practically nose to pavement. Heart rates were elevated. The highest recorded metric was Divac’s 170 BPM “recovery” reading on the descent.
2.55 miles and 7 rounds of exercises (350 total reps)
The runners remarked at the ruckers impeccable timing as we rolled into COT at 0559:45. That could be attributed to solid planning, pure luck or more likely a little of each.
ANNOUNCEMENTS:
– Q School
– FM Care Center
COT:
– Prayers for marriages
Honored for the opportunity to lead. Thanks Divac!
mosey down left side of school
changing mode of transport at each light pole
mosey
nur
bear crawl
karaoke
lunge walk
stop at end of blacktop
suicide runs down the length of the driveway area using the 4 lights as the stopping points
3 rounds. 1 minute each. Split into 2 groups
Group 1 – dead hang
Group 2 – Plank
Switch
Group 1 – dead hang
Group 2 – Al Gore
Switch
Group 1 – dead hang
Group 2 – hold a lunge
Switch
activating the lats during a dead hang helps with the movement and also recruits more muscles to punish. We don’t do a lot of grip work, nor pullups due to the nature of the F3 sites, so I think this is important to incorporate OTB or more regularly in workouts.
AMRAP 12 minutes
20 merkins
20 plank jacks
20 bomb jacks
5 burpee pull-ups (PAX can use their momentum from the jump to assist)
THE THANG:
5 pull-ups
Mosey back to COT
MARY: yes
ANNOUNCEMENTS: lots of 2nd F
COT: Named our FNG Focker. He is Funhouse’s daughter’s boyfriend so it seemed appropriate. 17 year old who is going to be a senior at Catawba Ridge, and we are glad to have him.
WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid
9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:
Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:
Merkins
Calf Raises
Squats
Overhead Claps
Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).
From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.
Mosey to the track
Run a lap and 10 Burpees (x4)
Mosey to Covered Walkway
Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)
Mosey to COT
NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.
Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.