Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end
Slackblast or it didn’t happen (according to slackbot).
WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH
THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.
1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises
PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!
MARY: None
ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!
COT: Praises & prayers.
WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.
THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.
OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings
Walk w/KB overhead to next station.
Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps
Back to COT as the clock struck 0600
MARY: Included.
ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)
COT: Praises & prayers. Lots of prayers for mental health & well being.
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle
WARMUP: Grinder stretch
THE THANG: 100 big boys, Bobby Hurley’s, flutters, LBC‘s, squats, monkey humpers, Freddie Mercury’s,
MARY: wind mills, rosalitas, 6 in 10 count to plank to shoulder taps, Morrocan night clubs all in the pouring rain
ANNOUNCEMENTS:
COT:
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.
WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)
Hand off to warning track for the main event
THE THANG:
Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins
Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats
On to the high school wall for BTTW. Holding for an excessive period of time. Once time was called pax moseyed to COT
MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle
Warning Track and YHC were given AAR’s and pax were dismissed after COT.
Always a privilege to see an accelerating HIM rise at The Coach’s Box. T-Claps Warning Track.
👁️
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: