Tag: Double D

Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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A bit nipply out

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WARMUP: zip unless you did some stretching
THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back.
MARY: nope, maybe some stretching
ANNOUNCEMENTS: Xmas eve convergence
COT: of course! Lots of prayers and praises around the group!

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Fa la la la….laughing all the way! ?

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WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something

Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:

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Rockin Around the Kingsley Christmas Tree

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‘around’ should be interpreted here as ‘in the vicinity of’

WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters

THE THANG:
In celebration of the most popular Christmas hit singles, we do sets of 45’s in the Kingsley Amphitheatre
Each round separated by a recovery jog to the fire pit and back

All I Want for Christmas is You To Do Big Boys
It’s the Most Wonderful Time For Shoulder Taps (count one shoulder)
It’s Beginning to Look A Lot Like Jump Squats
Last Christmas I Wasn’t In F3, So I Didn’t Know Merkins Means Pushups
But Do You Recall, the Most Famous Exercise of All? SSH

Intermission: Walkin’ In A Winter Wonderland
(Not considered a popular Christmas hit single but I’m adding it because I’m the Q and I say so)

I’m Dreaming of a Tricep Dip
Santa Baby Crunches
Simply Having a Wonderful Makhtar N’Diaye (45 collectively – favorite plank if not exercising)
Please Lunge Home for Christmas (22.5 each leg)
You’re A Mean One, Mr. Bandcamp (45 collectively – Al Gore if not exercising)

MARY: What would Christmas be without Mother Mary?

ANNOUNCEMENTS: Christmas Convergence, Break the Dam, Bethel

COT: family, health, relationships, new life

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Counting Down from 100

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WARMUP:
Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!!

THE THANG:
Ran around to do a few more warm ups before heading to a building for the countdown.

2 locations for exercises. Run between each, which included stairs and some bear crawls or lunges:
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

Great work done by all pax!

MARY:
ANNOUNCEMENTS:
COT:

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Rockin around the Christmas Tree

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WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake.
THE THANG: Bucket 11 – one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were everyone’s fave.
Did some partner work on the wall near the upper town hall lot. Bear crawl with wall sit and balls to the wall.
Mosey to Christmas tree. 12 stations surrounding tree. Do two stations and run a loop. We darn near didn’t even come close to finishing all the stations. Great mumblechatter.
Brick by brick, post by post.
MARY: No showed.
ANNOUNCEMENTS: All of them.
COT: Pretty special today.

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Hominy’s First Q at The Fort

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Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

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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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