Tag: Barry Manilow

Honoring the 4,414

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WARMUP: none
THE THANG:
Tomorrow is the 81st anniversary of D-Day. 81 years ago isn’t that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world. Many knew they were not coming back, yet they had no reservations about stepping up to perform the daunting tasks ahead of them. 4,414 Allied troops were killed in action, approx 2,500 of them from the USA alone. About 2/3 of them were KIA at the 5 assault points, beaches at Normandy- Utah, Omaha, Gold, Juno, and Sword. The remainder were KIA as paratroopers behind enemy lines. Today we honored them.

A 1,944 meter loop (1.2 miles for us Americans), with 5 pain stations for each of the landing zones.
Utah – 5 burpees
Omaha- 10 merkins
Gold – 15 big boy sit-ups
Juno – 20 CDDs
Sprint up the hill, then
Sword – 25 LSS
Repeat 3x

MARY: a little, about a minute worth
ANNOUNCEMENTS: read your newsletter
COT: this is the place to open up and share. I have trouble with this, but getting better at it. We spent a good 5-10 minutes sharing. Don’t take the COTs for granted. It may be the only place you can share your burdens with guys who literally have your back and support you. Most of the time after workouts we rush the COTs, eager to get home and get on with our days. Do not be afraid to be the one to tap the brakes, slow things down, and open up….or allow others to do so as well. We had some great conversations this morning. Warning Track put it well….vulnerability is not weakness, rather a sign of strength and leadership. I needed that COT today. Thanks fellas. Love you guys.
SYITG
NASA

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Q school June 2025

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WARMUP:
SSH, windmill, low slow squat, butt kickers, side shuffle, high knees
THE THANG:

Bear crawl to 10
Lunge walk to 20
Rinse and repeat until other end zone

Move to stairs
Run two laps then 10 merkins, 10 squats, 10 Bulgarian split squats
Go all the way down and back on stadium

Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat

MARY:
ANNOUNCEMENTS:
COT:

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Metallica leading us through Abs

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WARMUP: Some SSH, windmill, Moroccan nightclubs, imperial walker, hillbilly walker, cherry picker

THE THANG:
Accumulating ladder with 20 reps of ab exercises, 10 reps of others. Lap in between. (ie. 20 LBC, lap, 20 LBC + 10 merkin, lap, etc)

-LBC
-Merkins
-Flutter
-Squats
-Heels to Heaven
-Dry Docks
-Freddie Mercury
-Step Ups
-Hello Dolly
-Burpees

MARY: a little bit to finish up

ANNOUNCEMENTS: there were some

COT: this happened

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Running with scissors

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WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

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My Pet Rock

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WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills

THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:

– Derkins (feet on rock)
– LBCs (holding rock)
– American Hammers (holding rock)
– Curls with rock

Mosey up base of parking lot hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Mosey to top of the hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.

Mosey to roundabout and partner up, then:

– 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
– 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
– 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.

Mosey to pier behind Napa, then:

– Walk the Plank – PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
– Plank the Walk – PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)

MARY:
Present throughout

ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.

COT:
(With cameo from <@U5GURQX88> on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment

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Beat the deck #1

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WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops

THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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Staying Dry

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Listen: while I had an idea of what I wanted to do yesterday, I made this up as we went along. The rain cause me to modify. Needed to stay dry (well—WANTED to stay dry). I had a 2hr drive right after the workout to head up to see my dad in the hospital

We spent a lot of time undercover. And utilized a bunch of squats and lunges. Burpees are apparently frowned upon at a moderate. Duly noted :smiling_imp:

Prayers for our kiddos and our parents.

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Meander around town

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WARMUP:
The pledge

THE THANG:
Launch point was parking lot across from old Hardee’s

Exercises
10 merkins
20 squats
20 LBCs

Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises

Go one street farther each time past Elliot until you get to E Close St.

The. Reverse the route and work back.

All pax got 3 so got close to 5.

MARY:
ANNOUNCEMENTS:
COT:

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Happy days

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WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.

The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable

After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance

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Construction-free Jogs

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WARMUP: Disclaimed – then off
THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out.
MARY: Nope – open to all men. She was not there.
ANNOUNCEMENTS: Took place. Read your newsletter.
COT: 5th core principle.

Assassin – thanks for the call. :eye:

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