Weather
35 with heavy rain at times
Pre-run✅
Disclaimer✅
Beatdown including Lazy Dora, hill repeats, bear crawls and cones✅
Q School✅
COT✅
Coffeeteria including discussion on leadership ✅
WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups
WARMUP: 10x SSH IC
THE THANG:
Mosey to WEP amphitheater
5 burpees
10 Merkins IC
5 lunges each leg
10 In/Out Dollie’s
12-min AMRAP
Lap broken into 3 parts:
-Bear crawl length of amphitheater, mosey to bathroom for stop 1
-10 squat jacks, mosey to next position at top corner of trail on hill
-10 burpees, mosey to next position by swing across from amphitheater
-10 mike Tyson’s, mosey back to amphitheater
10-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle parking loop back to amphitheater
5-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Mosey to COT
Moleskine:
Lots of huffing and puffing in the gloom this morning mostly involving YHC’s choices best described as those done in a prison cell – and one Jane Fonda jazzercise sans knee-high Reebok socks.
A few notables:
Dark Helmet loves burpees – please be sure to include them in any AO’s where he HC’s.
Esso and Maximus set the tone in weight vests, floral and all.
Punch List crushed crushed the AMRAPs like, well, a punch list.
T-claps to Man Down for posting despite his 3am college bedtime.
Peabody and JWow were silent but deadly when chiming in on the prison cell burpees and bear crawls.
Soup to Nuts won best hair for the gloom, despite a contended effort by YHC and Dark Helmet.
Always a pleasure – Solo
WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area
Sprocket thang at the grass field: Wheel Spoke
Center Hub: 5 burpees
Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub
Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub
Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub
Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub
After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.
MARY: None
ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer
WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!
WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:
Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.
Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.
Sprint series
MARY: community Mary.
ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.
Aye!
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.
I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.
WARMUP: 10 windmills
10 SSH
10 imperial walkers
Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.
10 Merkins IC
THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees
Mosey back to COT.
COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.
WARMUP:
THE THANG:
Wally World loop for 4.5, some ran more, some ran all of it and some ran less.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ran from Clydesdale base to Walmart Market and back to base
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer