We rucked to the pull-up bars and came back. That is all
WARMUP: “Tip -Off”
– Warm-Up “Tip-Off”
– Circle-up, all reps in cadence
– Side Stradel Hops-15
– Windmills-10
– Imperial Walkers-10
– Low Slow Squats (hold) 5
– Mountain Climbers 30
– 1 Burpee (Bobby Hurley & Merkins Alternative)
THE THANG:
Message: Kindness, in part, is noticing the guy on your left & right just like a fast break. Look out for each other today
Quarter 1 Fast Break/Full Court Press
Baseline- layup lunges 10 each leg
–
Half Court-line jumps 25 and 25 Plank Jacks
–
Free Throw Line- jump shot merkins
–
Sideline – defensive slides
–
Inside the Paint- Rebound Burpees (Bobby Hurley & Merkin Alternative) 5
–
Quarter 2 Starting 5 Grinder
2 rounds
23 squats (Jordan)
24 merkins (Kobe)
33 big boy situps (Bird)
30 mountain climbers- (Curry)
21 Bonnie Blairs (Duncan)
Message: Great players make teammates better. Great men do the same at home and work
Halftime-Free Throws
Partner A: wall sit
Partner B: 20 shoulder taps, sprint to cone
Switch/ 4 times
Halftime talk: You never know what game someone else is playing (i.e. their life experience) Kindness and understanding are the easiest assists you’ll ever give another person
Quarter 3 Fast Break
Killer Knock Out-play for 8 minutes-If you get knocked out you must perform 10 merkins, 10 bobby Hurley’s, and 10 LBC’s before you can reenter the game. Keep track of how many knockouts you get, prize for the winner
Message: Leave no man behind, leave no man where you found him
Quarter 4 Buzzer Beater 45 seconds/15 seconds rest
American Hammer
Little Baby Crunches
Flutter Kicks
Hello Dolly
Plank Jacks
Flutter Kicks
Closing message: On a court, kindness may look like a pass, a pick for someone else so they can score, or picking a teammate off the ground. Off the court it is a text to check in with someone, forgiveness to those that might have wronged you in some way, patience with those that frustrate you, choose to be kind because kindness changes locker rooms, families and communities!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots
6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear
6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk
(There were kids here. I had to 6-7 them)
Head to the football field.
Some running 100 yards at a time
1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway
https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.
MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.
Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome
Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.
THE MEN: 4 HIM (Highly Impressive Men)
The Pre-Game (Warm-O-Rama) Four brave souls gathered at TCE to see if their knees still worked. After a brisk air-sniffing session, we jumped into the basics.
30 Side Straddle Hops: Proving that rhythmic clapping is still the hardest part of any workout.
20 Imperial Walkers: Standing tall like royalty.
20 Hill Billy Walkers: Standing tall like… well, royalty’s distant cousins from the woods.
15 Windmills: Reaching for our toes and wondering when they got so far away.
20 Moroccan Nightclubs: We didn’t have the strobe lights or the overpriced drinks, but our shoulders were definitely feeling the rhythm.
The Thang
The Long Walk of Shame Gain, We covered 2.7 miles of TCE territory. The rucks were heavy, the conversation was light, and the pace was just fast enough to outrun our responsibilities but not fast enough to outrun the burn.
To ensure we couldn’t walk up stairs for the next 24 hours, we stopped for 4 intervals of leg-torture:
25 Low Slow Squats: Because if you don’t go low, did it even happen? (Our glutes said yes, it happened).
20 Lunges: A graceful display of 4 men trying not to tip over sideways like falling Jenga towers.
20 Calf Raises: For that “I definitely do CrossFit” look in our high socks.
The Mary:
Cuddling with Rucks We finished by getting intimate with our gear. Nothing says “I love you” like 30+ lbs of metal pressing against your sternum.
While doing Ruck Chest Press: Pushing our problems away, one rep at a time,
10 LBCs: (Little Baby Crunches, for the Big Baby Men).
10 Big Boys: Gravity was the clear winner here.
10 Box Cutters: Slicing through the air with all the precision of a dull butter knife.
10 Flutter Kicks: Splashy!
Announcement & COT:
Newsletter Items, upcoming events.
We survived. We rucked. We conquered.
WARMUP: We warmed up.
THE THANG: Headed to the light poles al did something similar to a suicide.
Repeat each exercise at each light pole going and coming back.
20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers
MARY: 15 burpees! Go!
COT:
Thanks to everyone who posted and put in some sweat equity.
Prayers for all those mentioned.
Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.
My verse for the day to meditate on is…
“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”
Galatians 6:9 CSB
With that, The Thrill is gone!
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.
Bitcoin was nursing a kidney stone but he showed anyway. Accountability at its finest. We all took turns leading it was a solid Q
WARMUP: n/a
THE THANG: Ruck to heart attack hill and back. 15 merkins and 15 squats at top then back to COT.
MARY: n/a
ANNOUNCEMENTS: Golf tourney, Bourbon tasting.
COT: prayers for teachers and health.
WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning.
Started out with: SSH, windmills, cherry pickers, low slow squats, merkins, honey mooners, downward dogs.
THE THANG: Mosey over to basketball courts. OYO Dora with a few modifications.
– 50 merkins – 10/ round
– 100 squats – 20/ round
– 150 LBCs – 30/ round
5 rounds and then move to the next exercise. For example, 10 merkins, then run to the other end of the basketball court, then back for 10 more merkins. Finish all merkins, then to squats and LBCs.
After Dora, we ran all the way down to the front of the school where we partnered up.
– 60 dips per group, switch every 10. Partners not doing a dip would be in plant position.
– 60 overhead claps, switch every 10. Partners not clapping held a 6” hold.
– 60 squats per group, switch every 10. Person not clapping hugged a tree.
Ran back to COT.
MARY: minor Mary
ANNOUNCEMENTS: yep
COT: CSPAN with the small group.
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT: