Tag: Dear Abby

The Impossible Mile

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WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes

So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!

The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…

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Goose got loose

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WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat,
THE THANG:Circuit 1: Bear Crawl Burner (10 minutes)

Perform 3 rounds, or AMRAP in 10 min:
• Bear Crawl Forward 20 yards, then reverse crawl back
• 15 Merkins (modify: incline or on knees if needed)
• 20 Big Boy Sit-ups
• 10 Jump Squats (scale: regular air squats)

Recovery Option: Walk a lap or 30 sec plank hold between rounds.

⸻

? 3. Circuit 2: Step-Up Strength Set (10 minutes)

Find a sturdy surface (bench, wall ledge, curb, or low bleacher). Do 3 rounds:
• 20 Step-Ups (10 each leg)
• 15 Bulgarian Split Squats (use same surface, 8 each leg)
• 20 LBCs
• 10 Burpees (scale: 5 if needed)

Note: Step-up pace can be moderate to preserve legs for later.

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? 4. Circuit 3: Full Body AMRAP (10 minutes)

As Many Rounds As Possible in 10 minutes:
• 10 HR Merkins
• 15 Air Squats
• 20 Mountain Climbers (R+L = 1)
• 15 Lunges (total)
• 30 sec plank hold

Goal: Consistent pace, emphasize form.

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? 5. Cooldown Yoga Flow (7 minutes)

Guided Flow:
1. Downward Dog – 30 sec
2. Step to Forward Fold – 20 sec
3. Slow Roll Up to Mountain Pose
4. Warrior I (R) – 30 sec
5. Warrior II (R) – 30 sec
6. Flow to Plank → Cobra → Downward Dog
7. Warrior I (L) – 30 sec
8. Warrior II (L) – 30 sec
MARY:
ANNOUNCEMENTS:
COT:

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