Tag: Cubbie

#MABA

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WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Daytona 500 with all the smells

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WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga

THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs

Total of 500 reps when completed and roughly one mile.

With some time to spare we bear crawled a little and crawl beared a little too.

At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!

Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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Back in the Saddle

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Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.

Warmup was pretty basic

SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers

Mosey to the hills past the apt complex.

Pendulum routine.

One side of the hills start at 20 reps then decrease by 4 each lap thereafter.

Werkins
Lunges
Flutters
Plank jacks

Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.

Other side start at20 reps decrease by 4 each lap

Diamond merkins
Calf raises
BBS
Shoulder Taps

Everyone got through it all with just enough time to get back to COT.

Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.

See y’all out there!

:punch: :punch: :punch: :punch:

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NYE Battle Ropes

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WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog … ~5 minutes
THE THANG: starting at traffic circle outside the stadium…
Tabata 30″ exercise 1 w/ KB, 30″ exercise 2 w/KB, 75 seconds “rest” until subsequent round doing 1 burpee and running approx 25 yards around light post and 25 yards back… approximately 25-35 seconds rest until the next round
During the tabata, one pax would be doing battle ropes alternating arms 30″ and then double arms 30″ (THIS HURTS)
List of exercise 1/exercise 2:
KB / goblet squats
L clean / R clean
L curl / R curl
flutter with press / LBC with KB
OH press L / OH press R
sit up get up with bell / goblet squat
L row / R row
L snatch / R snatch
Pax choice / goblet squat

MARY: naaaa
ANNOUNCEMENTS: Happy New Year!
COT: Prayers for loss of Spectre’s Aunt on Christmas Day! Plans for 2025… follow His plan.

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Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Kettle Bell Rounds

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Mission/5 CORE Principles/Credo
WARMUP: Jog then a few exercises then grab your bell
THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they left the bell for a sand bag. Choose between the 60 & the 40. Shuffle with the sand back about 20yds out then toss it the 20yds back.
The other PAX would perform their KB exercise until you returned; you were the timer.
After each round, you would farmer carry your KB about 25 yds out and back.
The exercises were:
Round 1
2-Hand Ground-to-Overhead
Man Makers
Curls
Upright Rows

Farmer Carry

Round 2
1-arm Overhead Squat (KB in the air with one arm and perform a deep squat)
Next arm.
Lawn Mowers – Left
Lawn Mowers – Right

Farmer Carry

Round 3
Kneeling Halos (Perform the halo exercise with the KB going around your head while kneeling)
Big Boy Sit Ups with KB up in the air
V-Ups (On the up, bring the KB to knee height)
Leg Raises (Holding the KB in the air)

Farmer Carry

Round 4
Side Lunges – Left
Side Lunges – Right
Side Bends – Left
Side Bends – Right

Farmer Carry

Round 5
Single Arm Overhead Press – Left
Single Arm Overhead Press – Right
Reverse Lunge – Left
Reverse Lunge – Right

Farmer Carry
MARY:
ANNOUNCEMENTS:
COT:

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Test Taking Anxieties

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Pledge of Allegiance right at 05:16 ( a little late due to mumblechatter)
WARMUP: Quick warmup right in the parking lot. All double count.
15 SSH
10 WM
15 IW
15 MNC
Then off to the corner of Main and Confederate to start the Thang.
THE THANG: The APFT – Army Physical Fitness Test
2 mile run
2 min of Merkins, AMRAP
2 min of big boy situps, AMRAP
Form matters or else it is not a rep.

Starting at the corner of Main and Confederate, the loop for the run was 4 laps of
– Down Main
– L on Academy
– L on Withers
– L on Confederate
– Back to corner on Main – that’s about .47 mi. Repeat 4X.
– 4th lap ended about halfway down Academy to make it an even 2 miles.

Everyone crushed it! Cubbie was king on the run, just below 8min pace. Tesh absolutely killed the merkins. Cubbie was also king on BBSUs.

Since the APFT calculator’s final scoring is based on age, the younger you are, the harder it is to pass, Tesh barely failed, but IMO he crushed it. That’s just fuel for next time.

I plan on Q-ing the APFT once a quarter to track progress.

ANNOUNCEMENTS: Read the newsletter. Get involved!

COT: The holiday season is a time for family, friends, and joy. Not everyone may have that in their lives right now. If you see or know someone in that situation, consider being the one that brings joy into their lives during the holidays.

Also, the holiday seasons – Thanksgiving and Christmas namely – are a time when most people open their hearts, and wallets, and give more than usual. That’s a blessing for sure, and I am not taking that for granted, but imagine how much better this world would be if everyone would do that all year around. We should not need the holiday season to encourage that from others, we should be living in love every day, just like He did.

Blessings,
SYITG
-NASA

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