Tag: 38 Special

Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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Oldie but goodie @ pantheon

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WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏

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Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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One Wet Escaltor

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WARMUP:
15 Imperial Walker
15 Cherry Pickers
15 Tesh Style (Slow) Moroccan Night Clubs

THE THANG:
8 Cones set up under the breaze way with the intent to keep the pax as dry as possible. I posted 3 different exercises for 4 rounds. We made it 1 & 1/2

Start with 5 reps and increase by 5 reps every cone for a total of 180 reps per exercise per round.

First Round
Squats
Big boy sit ups
Merkins
Bear Crawl from cone to cone.
lunge walk back to the beginning.
Once complete take a lap.

Second Round
Bobby Hurley’s
LBC
Carolina dry docks
Lt. Dan’s from cone to cone

As Fishstix, Stang and myself where the main ones out in the rain, I called an audible after the first round and got everyone out in the rain on their belly and did pull the ripcord. Then we flipped over and did some body destroyer and reflected on how refreshing it was to be in the rain and soaking wet. when the proceeded to run a lap and proceed with round two.

ANNOUNCEMENTS: Christmas party, Shanking with Stang Golf Tournament.

COT: Praises for reliving past experiences with family and friends, praises for allowing Godley men in our daughters lives.

Prayers for not analyzing everything and to rely on our faith more and trust God.

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Five at the….oh wait – that’s Friday!

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WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.

PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.

MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.

Thanks for the call, Yard Sale. Always an honor. Until next time……

Cyclops

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Pillars of Pain

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WARMUP:
Quick jog around the parking lot, then square up for 15-25 of each (all 4ct)
* SSH
* Windmills
* Imperial Walker
* MNC
* Strawberry pickers
THE THANG:
1. Pillars of Pain
Starting at the main entrance of the school, there are several masonry pillars holding up the cover along the car rider drop-off zone. Approx 20 pillars at approx 60-70 yards distance. Fun fact: these are what inspired the Pantheon name for the AO. First round of exercise is to the furthest pillar, then a different exercise to the next pillar working your way closer to the start with each pillar in the line, so each round of exercise to a pillar gets you closer to the start.
* Burpee broad jump from the start to the furthest pillar, run back
* Lt Dan from the start to the next pillar, then run back
* Alternate burpee broad jump and Lt Dan until done.
* A LOT of burpee broad jumps! We had approx 10 minutes left, so the next thing…..
2. Ab 11’s
Start at flag pole with 1 box cutters, then run to end of pillars for 11 (4ct) flutters), then run back to flag pole for 2 box cutters, then back to end of pillars for 10 (4ct) flutters. Repeat until 11 box cutters and 1 (4ct) flutter. We timed out but got past halfway.
Back to COT for a quick discussion on how you say something is just as, if not more, important than what you say. Tone, volume, body language, facial expressions can all send a different message than intended, and also spur unintended reaction as well. This applies for whether you are acting – sending the initial message – or reacting to someone. You may not be able to control anyone else’s actions or reactions, but you have control over yours.
ANNOUNCEMENTS:
* ALOT of leadership among the PAX, alot going on. Read your newsletter, get involved!!
* Thanksgiving convergence at the Ranch!!
COT:
* Had to be there. Alot to give thanks and praise, but also alot of prayers lifted up.

Thanks for the opportunity to lead!
-NASA

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Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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Load toads in, load toads out. Load toads running all about

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A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.

WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station

THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm

9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)

20mm- 20# KB
         Two-handed curls x 20
         Swings x 20
         Goblet Squat x 20
                 partner(s) merkins first round BBSU second

7s- Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x

Mosey around parking lot between stations.

MARY: Just a little light stretching

ANNOUNCEMENTS: Find an event to contribute to D2D fundraising

COT: Branch family grieving loss of Louie.
Jordan family

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Load toads in, load toads out. Load toads running all about

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A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.

WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station

THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm

9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)

7s – 20# KB
         Two-handed curls x 20
         Swings x 20
         Goblet Squat x 20
                 partner(s) merkins first round BBSU second

20mm rounds – Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x

Mosey around parking lot between stations.

MARY: Just a little light stretching

ANNOUNCEMENTS: Find an event to contribute to D2D fundraising

COT: Branch family grieving loss of Louie.
Jordan family

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