WARMUP: Jog with some karaokes, toy soldiers, and power skips.
THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane)
At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1 rep)
20 lunges — single count
10 big boys
Ran to the basketball courts
10 modified merkins (similar to the squats, all the way down, halfway up, back down, then all the way up)
10 tricep dips
10 Mountain Climbers (double count)
Ran to Dam Rd.
10 burpees
10 side lunges (each leg)
10 Freddy mercury’s (double count)
Go in reverse and increase reps by 5
At COT complete burpees, side lunges, and FM (10 reps) then big loop around earth fare.
Wrapped up with 10 more modified merkins and squats
MARY:
ANNOUNCEMENTS: a lot going on in the fort. Check your newsletter.
COT:
WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching
THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something
added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)
the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence
Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins
Ran out of time before finding all the ends of the road.
MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held
NMM:
When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!
I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.
When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.
Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.
THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:
WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24
Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes
Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.
Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.
Mosey run
Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.
Mosey run
Push up circle: each pax did one thru the circle, then two…all the way to five.
Mosey run
Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.
WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run
Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.
22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.
22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back
22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.
Repeat as much as you can, time permitting.
MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure
Five men showed up on a crisp morning right before sunrise. We moseyed out to the main road stopping at each light pole for an exercise. The rep count was low so we focused on good form. We headed back to the school performing exercises at each lightpole back to the main lot.
With five minutes remaining, we repeated multiple rounds of dips, Mike Tyson’s, and wall taps.
Great job guys!
WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes
The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke
Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers
Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies
Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner
Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers
NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.
That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.
So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?