Tag: Float Bridge

Healthy perseverance

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WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins

THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s

Bottom: jump squats
Light pole 1/2 way up: big boy sit ups

Mosey back COT

MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/

  • healthy perseverance: Leaders are hardwired to push through discomfort, mask their pain, and show up for their people no matter the physical cost.
  • Where in your life are you pretending to the world that you are completely fine?
  • Vertical Accountability: relationship between you and the standard you hold yourself to.
  • Why is it so difficult for high-performing men to raise their hands and say, "I am hitting my limit, I need to sit this out"?
  • Horizontal Accountability: relationship with peers.
  • Are we actively looking at the faces of those around us, and able to see when someone is silently red-lining or are we too focused on our own performance?

Iowa band member dies after collapsing in the heat at Hawkeye football game

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Blame It On the Boogie!!

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WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.

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“The joy is often found in the work you are avoiding”

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WARMUP:

  • Moroccan night club
  • windmill
  • Cherry Pickers

THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"

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35lb Moderate 24kg Hard

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WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left

We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT

MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held

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Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Bucket o Fun

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WARMUP:

  1. Side straddle Hop
  2. Moroccan Nightclub
  3. Imperial walker
  4. Windmill

THE THANG:

  • Bucket of Fun – 6 station + run
  • American Hammers
  • Kettlebell swing – 30 lbs
  • Man makers with 40 lb sandbacg
  • Makhtar N'Diayes
  • Squat with a kick
  • You pick
  • Run up the hill and back
  • One person runs to the top of the hill and back. When they return, we rotated stations
  • DORA
  • 40 CDD
  • 60 Merkins
  • 80 Squats
  • 100 LBCs
  • 120 Side Staddle Hops
  • Repeat

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • BRR
  • Site Q meeting

COT:

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Short Circuit

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WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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