Tag: Goose

The Impossible Mile

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WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes

So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!

The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…

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Small white sacks

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WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between

Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.

Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:

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Complicated not Hard

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WARMUP: 105 SSH in Cadence

THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins

3 minutes of Mary

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6-count Burpees in German

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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

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GTL at the ramp

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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:

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Whoops! Gotta shake myself!

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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:

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Bushpit Dual Q (or Q Duel?)

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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.

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Can’t touch Laz

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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

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Three lessons of leadership

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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:

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13 YR Anniversary Convergence

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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:

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