WARMUP:
– SSH / WM / IW / running with burpees
THE THANG:
– JackWebb 1-4
– 4-corners: bells, blocks, wheels and sandbags (timer)
– brief broga
MARY:
– Thunderstruck the right way
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke
Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end
MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:
WARMUP:
THE THANG: ran to the parking deck.
ROUND 1:
THE ASCENT OF FIRE (BEAR CRAWL EDITION)
• Bear crawl up 2 flights
• 10 merkins at each landing
• Descend stairs all the way to bottom
ROUND 2:
THE GRINDER REPEATS
• Each level = one station
• Level 1: 25 HR Merk-ins
• Level 2: 30 Jump Squats
• Level 3: 40 Flutter Kicks (4-count)
• Level 4: 20 Burpees
• went down stairs and back up- headed back to COT
MARY:
ANNOUNCEMENTS:
COT:
Rock, Scissors, Paper for who took the warmup: Birdcage won
WARMUP:
– Indian run
THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.
Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke
Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.
Shake it out and then flip to other side of curb for dip and shimmy.
Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.
OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.
Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.
Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)
MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.
Great work by all. Thanks for the opportunity to co-lead, Birdcage.
Warmup at Flag – then Mosey to Theatre
Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono
Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “
LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers
CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers
Thang #2: Run & Gun Jack-Webb
Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises
ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities
WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were
Windmills x 10
5 burpees OYO
Imperial walkers x 10
4 burpees OYO
Hillbilly walkers x 10
3 burpees OYO
Low slow squats x 10
Hold peoples chair with 15 Moroccan night clubs I/C
Shake out legs
2 burpees OYO
seal Jacks x 15
1 burpee OYO
THE THANG:
Mosey to the parking lot next to football field
Dora tel:50-100-150
50 burpees
100 squats
150 flutters
Lesson 2 was shared
Mosey to football field
Each exercise’s reps were based on the yardline from which they were done
MOT’s to each yard line varied. Always return to the goal line after each exercise
10 yd line – burpees
20 yd line – lunges
30 yd line – squats
40 yd line – seal jacks
50 yard line – Carolina Dry Docks
40 yard line – Hello Dollys
30 yard line – Flutters
20 yard line – shoulder taps
10 yard line – hand release merkins
Moseyed to COT for 1 minute of protractors and 0600 was upon us
MARY: 1 minute of protractor work
Three lessons of leadership shared from Kirby Smart:
You will have to make hard decision that negatively impact people you care about
You will be disliked despite your attempts to do the best for the most
You will be misunderstood and not always have a chance to defend yourself
ANNOUNCEMENTS: read that newsletter – lots of ways to get involved
NMM – Closing thought – Upholding standards requires sometimes being unpopular. As leaders – we must be diligent in our assessment of how we carry and live up to those for our homes, families and communities we serve. Tell someone about what standards you are trying to uphold. Our effectiveness in doing so is only as good as our accountability measures in place.
COT: 5th core principle. #YHTBT
Thanks for the call Rosie. :eye:
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yep, we had a little warm up so as not to blow a hammie.
THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.
WARMUP:
Grandpa Jacks
SSH
Windmills
THE THANG:
Each of the following rounds were performed AMRAP style for 9 minutes
5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges
4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans
7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings
8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Press
2 Snatches
ANNOUNCEMENTS:
Bethel Men’s Shelter
H.I.M. Camp
Golf Tournament
COT: Prayers were said
WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible
ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here