Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :
Run 1 mile
100 PULLUPS
200 MERKINS
300 SQUATS
Run 1 mile
It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.
Seven PAX in total on a warm humid morning.
started with: Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners
Thang 1 Prison Yard Burpees
Divided pax into two groups to use two half-courts.
Setup on a half-basketball court (this is your prison yard). Ten burpees in corner 1, then bear crawl to corner 2. Nine burpees in corner 2, lunge walk to corner 3. Eight burpees in corner 3, bear crawl to corner 4. Seven burpees in corner 4, lunge walk to corner 1. Continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six
Short mosey run
Thang 2 Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises
Short mosey run
Thang 3 Back to Prison
Start at the first cone again but begin with 6 burpees and transverse around like the above. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.
Short mosey run
Thang 3 Global Warming
Did: bobby hurleys, squats, monkey humpers, LBC, Freddie mercuries, gas pumpers, amer hammers
Thang 4 Sally routine
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.
Fini
COT
NMM: Praises for my 20th wedding anniversary coming on July 1st.
Addiction takes many forms. Pornography is one of those addictions. Don’t let it put your mind in a prison. There is help out there: shield lock, pastors, counselors. Seek and you shall find.
Warm-up:
Mosey from parking lot down the the drop-off circle in front of the elementary school. There we did the following:
SSH
Hillbilly Walker
Moroccan Night club
Continued to mosey around the loop and around the middle school drop off and then over to the basketball court. There we did a few more warm-up exercises which I don’t remember at this time.
Once the Pax were good and warm we kicked off the starfish. YHC was expecting heavy rain and potential thunderstorms so the plan was to stay under the breezeways connecting the elementary school and middle. At each end point Pax would have 2 exercises to do. Pax completed one of the two exercises listed at each spot each time through. Every time pax came through the main intersection they did 5 burpees. All pax completed 4 rounds for a total of 60 burpees each.
Exercises:
Station 1 – Mike Tysons and Diamond Merkins (10)
Station 2 – Big Boy Sit-ups and Leg Raises (20)
Station 3 – Back Rows and Dead-lifts (15)
Station 4 – Squats and Dirty Myrtles (20)
Burpees between stations – 60 Total
After 4 rounds complete we have a few minutes left for the following:
LBCs with feet on wall
2 rounds of 10 Mike Tyson Merkins and 20 Dirty Myrtles
Then we headed back for COT after covering about 2 miles, a bunch of exercises and a little rain.
Five pax met at an undisclosed location for a OTB beatdown.
Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.
Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar
Grab a cinder block, bring it to the curb.
Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest
50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar
50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups
Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min
Round of Mary
Fini, COT
Positivity round from the pax
Prayers/Praises
Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!
The more hurried you are the less compassionate you’ll be. – John Mark
Slow down. We need to slow. down.
COP
SSH + Quick yoga flow + tappy taps + Merkins
Hold High Plank:
In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?
Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks
Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40
Hold High Plank:
We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.
Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores
Hold Al Gore:
You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?
Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks
A few Moseys in between rounds due to the difficulty of the Webb.
Hold High Plank:
I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?
Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks
Hold High Plank:
What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.
The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.
Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5
Announcements
Yeti – Doty – Manion
Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.
Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.
Punch List out.
Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.
Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.
Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval
2nd Round of Pain delivered by Kaiser
At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set
Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.
Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.
Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!
Always good to Q especially a location that I was former site Q at. Start with a nice disclaimer and let everyone know they showed up to the best and hardest workout of the day in The Fort.
Mosey around school grounds at a brisk pace. Warmup 20 SSH, 20 merkins, 20 flutters repeat.
Mosey to pullup bars
5 pullups-20 big boys
4 pullups- 16 big boy
3 pullups- 12 big boy
2 pullups- 8 big boy
1 pullup- 4 big oy
work back up the ladder.
Mosey to bus parking partner up Wheel barrow around parking lot when you switch 5 bomb jacks each.
Mosey to wall Balls to wall/ chair sit with shoulder presses x’s 3 sets each
Mosey to benches 15 derkins, 15 box jumps, 15 dips
set 2 10 of each
set 3 5 of each
Mosey to COT
Announcements, Prayers, Praises
Keep everyone safe and injury free.
Keep praying for Cash.
Backdraft out…
Today at The Colosseum we had nine PAX for a four corner beatdown. We did my customary short mosey and warmed up with some Tappy Taps, Imperial Walkers, Windmills and Morrocan NC.
The Beatdown consisted of Three rounds of three exercises 25x , 20x, 15x at each designated corner with 5 burpees in the center on your return from a corner.
Corner 1: Merkins, Flutters, Squats
Corner 2:Wide Arm Merkins, LBC, Mountain Climbers
Corner 3: Diamond Merkins, BBS, Calf Raises
Corner 4: CDD, American Hammers, Box Cutters
Another quick mosey to COT and the beatdown was over
If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond. Even if that makes 12 guys hate your guts for 40 min. They’re mad because it sucks, which they willingly signed up for. I think the below was sucky and vomitty at times, but we’re all better men because of it. Here we go:
“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM). Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.
Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops
From there, we broke into two groups. I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond. Call it a “competitive” indian run. 3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s). Measured the lap online and 1 lap was 0.33 miles. 3 laps = 1 mile Indian run. Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again. Do this for all 3 laps.
One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s). Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards. Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.
For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even. This was the point when things got a bit vomity. Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out. In an effort to compromise and make everyone feel equally terrible, we shared the punishment. We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.
Next up – a Jack Webb spiced up for a Black Diamond. 2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second. Mack Tar Jai / Jump Squats. 1 mack, 4 jump squats, 2 macks, 8 jump squats. Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down. I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat. Some needed it, others didn’t. We all finished. Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.
We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM). Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me. Arms went down, legs froze and wouldn’t move.
The Black Diamond takers finished and limped over to CoT to close it out. Great effort fellas. My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations. Until next time!
Cha Ching