Tag: Double D

We Took the Long Route So No One Could Pretend Everything Was Fine

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The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.

Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.

From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats

We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.

Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons

An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.

Mosey to the Band Practice Lot

Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete

Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.

COT

After returning the tires, we walked and slow-moseyed back to COT.

This is where the real work happened.

Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”

No fixing. No speeches. Just presence and accountability.

Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally

We stayed together the entire way.
No man left behind. No man left where we found him.

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4 Cornahs

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Twas a bit nipply outside. The idea was to keep moving for 45 minutes
WARMUP: Ran the long way and up the hill to the big parking lot. We did dynamic warmup where we ran back and forth between the exercises: SSH, squat, IW, Hillbilly walkers, merkin, burpees.
THE THANG: 4 corners of the parking lot designated by the light poles. Each corner had 1 exercise: merkin, squat, Carolina Dry dock, big boy sit ups. Reps per round: 10, 15, 20, 15, 10. We moseyed, lunge walked and bear crawled our way in between.

Left parking lot and headed to wall for 3 rounds of wall sits. Then ran back to COT for 5 minutes of Mary.
MARY: yep
ANNOUNCEMENTS: Newsletter
COT: Prayers for family

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6@6

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WARMUP: None
THE THANG: Suggested route to Walmart Round About through Baxter along Richard’s Crossing out to RT160
MARY:
ANNOUNCEMENTS:
COT:

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Brick by brick/Post by post

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WARMUP: Did some moseying around with SSH, Hillbillies, and Squats
THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down.
Mosey to Sunbelt lot.
Quick DORA like run with merkins/lbc’s/squats.
Mosey to Main Event – Starfish type workout with 7 solid stations. Burpees/Merkins/Big Boys/LBC’s/Mak Tar Jyes/Dry Docks/Jump Squats. All stations had high rep counts for max suffering.
Mosey to a station, near crawl back, do 1 burpee on first round, 2 burpees on second, etc…
All pax gave max effort to complete, but fell a little short on time. Moseyed back to COT.
MARY: Not her day.
ANNOUNCEMENTS: Christmas Party! Get there!
COT: All shared. Live your best life!

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Piracy and Imposters

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises

THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground

– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank

– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys

– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat

– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses

MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)

ANNOUNCEMENTS: newsletter material

COT: all about families

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Finding meaning in the mundane

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WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence

COT:
Prayers and Praises

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Fall leaves, colorful sunrise, and a tunnel of love

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WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).

THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips

Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises

Mosey to bottom of Massey. Run up mass to upper lot.

Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers

Line up for railroad tracks (to rounds)
End with Tunnel of Love

Mosey back to COT.

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Unexpected Opportunities

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WARMUP: Disclaimer and Pledge duly pronounced
THE THANG: 1 mile loop (rectangle) with an exercise at each corner.

Up Massey, right on Harris, right on Ardrey, right on 160

Burpees x10
Hand release merkins x10
Apollo ono x10
Donkey kicks x10

Pax stayed together for first mile, then thoroughbreds were cut loose. All pax completed at least 3 laps/3 miles and all finished 1-0 for the day.
MARY: she stayed in the sack
ANNOUNCEMENTS: Christmas party, Turkey convergence
COT: Theme today was the Unexpected. I finished a book this week called “The Unexpected Journey” about caregivers of dementia patients (my dad’s current daily reality caring for my mom). I was also reminded of a quote from one of my favorite spiritual teachers, Henri Nouwen: “I’ve always complained about my work being interrupted until one day I realized the interruptions were my work.”

How do you respond to interruptions? Or when the Unexpected drops in front of you? Too often my response has been poor. I’m improving and yet I still have a ways to go.

I call these moments out as critical leadership moments. It’s harder to lead when something unexpected surfaces, and yet those are the moments when leadership is needed the most. Use these moments as instances to learn and grow your awareness, your skills, your consistency, and your leadership.

Thanks for the push from all pax today! I needed you around me, because as Nasa heard during the run, I was close to texting him at midnight last night that I was out because of an oncoming head cold. I didn’t send the message. And then something unexpected happened — I woke up feeling like I was good to go!

#KeepPosting

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