Training Ground – We Rucked

WARMUP: Negative.
THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
MARY: Nope
ANNOUNCEMENTS: Newsletter
COT: Yes

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Zipper

WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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That’s a board of pain of I’ve ever seen one

WARMUP: SSHx10 , IWx10, Merkins x 5

THE THANG:

– 30 Reverse Lunges (SC)
– 50 KB Swings
– 30 Jumps Squats
– 25 Big Boys
– 20 KB Snatches (SC)
– 100m Farmer’s Carry
– 30 Step-ups (SC)
– 20 Cleans (SC)
– 20m Bear crawl then crawl bear w/ bell
– 20 man makers

Run a small loop between each exercise.
Start from top if time permits.

MARY: nah

ANNOUNCEMENTS: Newsletter

COT:

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Deep Dish 1 year anniversary beatdown

WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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Countdown to Extinction

WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1: 1st  hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs

#2:  clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP

Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 

Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies

Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens

Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono

MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel

COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.

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Movie Trivia

Killed a minute or two for warm ups waiting for Boogie to arrive, he was still late and found us at the elementary bus drop off.

Do the exercise, ask the Question If correct run a lap, if incorrect, 5 Burpees then run a lap.
· In what city does the Polar Express pick up the Hero Boy?”
– Grand Rapid MI – 10 SSHs (IC)
· In “A Christmas Story,” which department store has the item in its window that Ralphie wants?
– Higbee’s – 10 Monkey Humpers (IC)
· Where is the McCallister family planning to spend Christmas in the original Home Alone
– Paris – 10 Moroccan Night Clubs (IC)
· What is the name of the dog in “How the Grinch Stole Christmas?”
– Max – 10 Low Slow Squats (IC)
· In “ELF” what department store does Buddy work in (before getting fired)?
– Gimbels – 10 Merkins (IC)
· In “Jingle All the Way,” what is the name of the action figure that the father is desperately trying to obtain?
– Turbo Man – 10 Mak Tar Jai (IC) – up downs/plank
· What are the neighbor’s names in “National Lampoon’s Christmas Vacation?”
– Margo and Todd – 10 American Hammers (IC)
· What color is the ornament Charlie Brown puts on his tree?
– Red – 10 Hand-Release Merkins (IC)
· What is the name of the head elf in “The Santa Clause?”
– Bernard – 10 Smurf Jacks (IC)
· In “A Christmas Story” what happens to Ralphie’s little brother Randy”? (multiple choice) Wear a bunny costume; Tongue stuck to a frozen pole; Falls in the snow and can’t get up? Mouth washed out with soap?
– He Falls in the Snow – 20 Calf Raises
· In the movie, “Fred Claus”, Santa’s bitter older brother was played by? (multiple choice) Vince Vaughn; Bradley Cooper; Owen Wilson, or Bill Murray?
– Vince Vaughn – 10 Wide Arm Merkins (IC)
· What’s the name of the town It’s a Wonderful Life takes place in
– Bedford Falls – 10 Jump Squats (IC)
· In, “Home Alone”, what was the name of the traveling polka band Kevin’s mom travels with?
– The Kenosha Kickers – 10 Carolina Dry Docks (IC)
· In the movie “Elf” what does Buddy make on the Etch a Sketch that is displayed in the store?
– Mona Lisa – 10 Singlet Merkins (6 count: Mak Tar Jai + merkin)
· Twice in “Die Hard,” Sgt. Al Powell sings a Christmas-related song to himself. What’s the song?
– “Let it Snow” – 5 Burpees
· In “Christmas Vacation”, how many lights were on the Griswold house? (multiple choice) 10,000, 25,000, 50,000, or 75,000
– 25,000 – 10 Hello Dolly’s (IC)
· In “Home Alone”, where does Kevin’s family go for Christmas?
– Paris – 10 Reverse Crunches (IC)
· In “The Santa Claus”, how does Scott Calvin become Santa?
– Previous Santa fell off the roof – 10 Flutters (IC)
· What’s the name of the young girl who befriends Frosty in the classic TV movie Frosty the Snowman
– Karen – 10 Box Cutters (IC)
· What city did Miracle on 34th Street take place? (multiple choice) Boston, New York, Chicago or New Jersey
– New York – 10 Alternating Shoulder Taps (IC)
· What is the name of the opening song in The Nightmare Before Christmas
– This is Halloween – 10 LBCs (IC)
· In the Nightmare Before Christmas, what does Jack call Santa Claus
– Sandy Claws – 10 Freddy Mercury’s (IC)
· In “Christmas Vacation” what is the final spoken line? (multiple choice) “Where is Eddie?”; “Merry Christmas, kiddo”; “And to all a good night”; “I did it”
– I did it – 10 Bobby Hurleys
· In “Christmas Story”, what is the name of Ralphie’s Father?
– The Old Man – 10 Plank Jacks (IC)
· What type of animal blocks the Polar Express on its way to the North Pole?
Caribou – 10 Curtsey Lunges (each leg)

We got most wrong, but are stronger for it.
Some COT was done per requirements.

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Boxing Day ?

WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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