Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.
WARMUP:
Disclaimer
(American Themed Music Throughout)
50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC
Mosey over to church parking lot
THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x
Addressing Fear Message
4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks
Mosey back to Parking lot
MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers
Broga and PAX ab workout callouts
ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July
COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety
WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid
Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade
WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins
While moseying to The Circle Fountain…
Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.
THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.
“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON
Mosey back to Parking lot
3 minute EMOM
10 Burpees
20 Merkins
30 Squats
MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families
Great Invergence today at WEP to close out an entire month of acceleration.
Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?
Answer? ACCOUNTABILITY!
Best way to execute accountability? Locking shields with fellow PAX.
Best way to consistently lock shields? Join a Shield Lock.
Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.
To know more, ask a PAX that was present.
Need guidance or advice moving forward? Reach out to @Pusher and he will point you in the direction of success and accountability.
WARMUP: Spectre led the warmup for his VQ. He was well prepared with a plan and executed :
10 SSH IC
10 Merkin IC
10 Mountain Climbers IC
10 Imperial Walkers IC
The second portion of his warmup had the pax circle up. One pax would take off running in a loop around the parking lot while the remaining pax would do an exercise. The exercises were :
Squats
Parker Peters
Arm Circles
Arm circles reversed
Moroccan Night Clubs.
We each got a turn. At the conclusion of the warmup feedback was provided. Overall a great VQ warmup! Can’t wait to see him lead a full WO in the future! (Spoiler it’s going to be at the Swamp)
THE THANG:
For my portion of the workout I led a simple Tabata. 1:00 minute of reps followed by 15 seconds of rest. During each minute the reps of the exercises would increase by 1 as you go. Meaning you would start with 1 Merkin to 1 shoulder tap but could end with 6 merkins to 6 shoulder taps by the end of the minute.
This sequence repeated for all exercises listed below.
Merkin: Shoulder Tap, Peter Parker, Row, Plank Jack
Squat: Forward Lunge, Calf Raise, Reverse Lunge, Jump Squat
Big Boy Sit-up: LBC, Hello Dolly, Flutters, Freddy Mercury
Recovery Lap around the parking lot and then round 2.
Once we were done had 60 seconds left so we did 20 Hand release Merkins and 10 Burpees.
ANNOUNCEMENTS: Read the Newsletter
COT: prayers for cable guy and prayers for safe travels.
Thanks to Triple Lindy for the invite!
8 men strolled down 160 to Brayden Parkway and looped back to COT. We ran into the STL group near Arby’s. It appeared by the look on their faces, they were having fun. We were also joined by two pax meeting up for a Shield Lock workout and coffee.
Good run this morning, great way to kick off the week.
Five men showed on a cold morning at Golden Corral. After the disclaimer, we moseyed over to Bubbles and Bows for a few warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).
Next, we were on the move around the HT building and down to the traffic circle for a round of merkins, lunges, and calf raises. We then ventured to a little-known hill in the back of the apartment complex. Three rounds of Nur up the hill, three burpees at the top, and ten Carolina Dry Docks at the bottom. We made our way around the neighborhood with exercises (Merkins, Squats, and LBCs – 10 each) at each stop sign.
After traveling around the neighborhood, we ended up at a familiar fountain where we bear crawled around the circle and completed 20 dips on the guardrails. We continued our run to the top of the hill and found a quiet parking lot for a few rounds of Mary (Flutters. LBCs, and Hello Dollies).
We returned to COT for a 2+ minute plank and finished our discussion on the Superbowl Halftime show. 50 cent was the most talked about artist. I shared a story about a time when I was traveling to India for work. One of the managers took me and a couple associates out to dinner. He drove us to the restaurant in his car, playing “In Da Club”. I remember closing my eyes thinking “I am driving around India, listening to 50 Cent”. Wow.
11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees). Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours ago) we were off.
From COT we moseyed over to the first parking lot for a riddle. How do 17 merkins + 14 jump squats equal 6 burpees? The PAX were very astute to the Buffalo Bills numbers and quickly figured out that 17 (Josh Allen) + 14 (Stefon Diggs) = 6 (Touchdown!!). It was corny, but it was fun for YHC. Since the group figured it out so quickly, we only did this once.
After this we moseyed again; this time over to the hill/entrance to the school. From here we did 11’s with hand-release merkins at the bottom and ran to the top of the hill to do Freddie Mercury’s (nuring up the hill on one round). I asked the pax to stay together to encourage both each other and mumble chatter…
Lastly we moseyed over to the band lot. At this location we would do laps around the ‘field’ and do a corresponding exercise at the end of each lap. The laps/exercises were:
Lap 1: 10yd to 10yd line with 10 Catalina wine mixers
Lap 2: 20 to 20 with 20 LBCs
Lap 3: 30 to 30 with 30 CDDs
Lap 4: 40 to 40 with 40 squats – cut this short due to time.
Headed back to COT. Shared announcements and prayers/praises.