Tag: Italian Job

End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Execute, execute, execute!

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We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did.

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Merkins

The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke

Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers

Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies

Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner

Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers

NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.

That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.

So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?

Execute today, gentlemen!
IJ

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Who are you?

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Three got a little stronger and a bit deeper at Armory. Here’s what we did.

WARMUP:
– 10 SSH
– 10 Seal Jacks
– 10 Imperial Walkers
– 10 Hillbilly Walkers
Mosey to front of church

THE THANG:
Do the exercise, jog down to the crosswalk and back. Add the next exercise. Repeat for 12 rounds.

– 10 Goblet Squats
– Add 10 Curls
– Add 10 Calf Raises
– Add 10 American Hammers
– Add 10 Skull Crushers
– Add 10 Flutters with a Press
– Add 10 Pull Throughs
– Add 10 Swings
– Add 10 Lunges
– Add 10 John Deeres
– Add 10 Sit-up to Press
– Add 10 Manmakers

NMM
So many zoom from womb to tomb and never truly understand their purpose. Ask yourself today, “who are you and why are you here?”

You are more than your job title. You are more than your hobbies. If you don’t know who you’re serving, you may be living for your own ego. Discover who you are today.

Aye!
IJ

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Run, Do The Thing, Repeat

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After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.

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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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Modern-day Warriors

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Two of us four-cornered the band lot and discussed modern-day warriors. Here’s what we did:

Warm-Up
– Jog around the football field
– Stretches
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang

4 Corners
– Corner 1 – 10 Merkins
– Corner 2 – 10 Merkins, 20 Squats
– Corner 3 – 10 Merkins, 20 Squats, 30 SSHs
– Corner 4 – 10 Merkins, 20 Squats, 30 SSHs, 40 Plank Jacks
Repeat
Repeat, dropping one exercise per corner
Repeat, 5 reps per corner

NMM
The discussions I lead come from a myriad of sources. Sometimes it is something I read, hear on the radio, or see on social media. Today’s discussion came from this video https://www.facebook.com/share/v/1LtLM8D7gF/?mibextid=wwXIfr.
I very well could have had the same conversation with my dad, but it would have been fishing and not bow hunting. It made me wonder, what is our role as a modern-day warrior? I think it is protecting the vulnerable.

In “American Sniper,” Wayne Kyle tells his sons the following:
“There are three types of people in this world: sheep, wolves, and sheepdogs. Some people prefer to believe that evil doesn’t exist in the world, and if it ever darkened their doorstep, they wouldn’t know how to protect themselves. Those are the sheep. Then you’ve got predators who use violence to prey on the weak. They’re the wolves. And then there are those blessed with the gift of aggression, an overpowering need to protect the flock. These men are the rare breed who live to confront the wolf. They are the sheepdog.”

We are to be the sheepdog, protecting the herd because they can’t protect themselves. Don’t be a sheep and never be a wolf.

Being a warrior today means having the moral backbone to confront wrong, even when it costs you comfort or reputation.
– Speaking truth in a culture that prefers silence.
– Protecting women and children from harm or exploitation.
– Standing up for integrity in the workplace or community.
The warrior doesn’t look for a fight, but he refuses to back down from one that protects others.

Ephesians 6:13: “Therefore take up the whole armor of God… having done all, to stand firm.”

True strength always bends toward mercy.

Jesus, the ultimate Warrior-King, fought for the weak — not by crushing His enemies, but by bearing their burdens.
– He healed the sick, touched the outcasts, and defended the accused (John 8:1–11).
– He confronted hypocrisy and injustice (Matthew 23).
– He laid down His life for His friends (John 15:13).
Being a modern-day warrior means using your strength to shelter, not to dominate, but to make others feel safe, not small.

Protection today means:
– Guarding your family from spiritual drift and moral compromise.
– Mentoring the young and defending the overlooked.
– Giving your time, presence, and strength to those who cannot repay you.

Proverbs 31:8–9:
“Speak up for those who cannot speak for themselves, for the rights of all who are destitute.”

1 Corinthians 16:13:
“Stand firm and act like men. Do everything in love.”

A modern-day warrior is not a man who seeks conflict, but one who refuses to let evil go unchecked. He leads with love, stands with courage, and fights with faith – using his strength to protect, not to harm.

Men, hold the middle when the enemy is at the door!

Aye!
IJ

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Trick or Treat at Sweep the Leg

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We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did:

Warmup
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to 160 and Dave Gibson
– 20 Monster Merkins
– 20 Goblin Squats
– 20 Coffin Crunches
– 20 Pumpkin Patch Plank Jacks

Mosey to 160 and Old Tara Lane
– Repeat exercises

Mosey to the 12 foot skeleton
– Repeat exercises

Mosey to Old Tara and Turnridge
– Repeat exercises

Mosey to Winding Trail cul de sacs
– Repeat exercises

Mosey to Turnridge cul de sacs
– Repeat exercises

Mosey to Old Tara cul de sacs
– Repeat exercises

Mosey the cut through trail to Braden

Mosey to Galbreath and Afton
– Repeat exercises

Mosey to Braydon Pkwy
– Repeat exercises

Mosey to 160 and Braydon Pkwy
– Repeat exercises

Mosey to COT
– Repeat exercises

3 ish miles, 220 Merkins, 220 Squats, 220 LBCs, 220 Plank Jacks

NMM
I recently read a thread on a Facebook post about being a dad. The comments hit close to home.

“Them: How’s dad life treating ya?
Dads: It’s good. I’m doing alright.”

“Because we can’t sit around and complain and breakdown about it. We have to figure shit out and pull through it for the family.”

“Because we are supposed to be the pillar upon which the house stands. Pillars cannot afford to crack. Which is exactly what the Lord designed us for. We are not supposed to put it on our family’s. The Bible says that iron sharpeners iron. Therefore fathers sharpen fathers. There is a reason the Lord made men more aggressive and stronger built. As pillars, our foundation should be that the Lord is our strength.”

“Because good father’s have to. We have to create the solid foundation that stands strong no matter what. Everything in this world can fall apart, and does. Our families have to be able to rely on us through all of their problems. We have to steer the ship through the storm, even if the sails are torn and the hull is cracked. We are our own lone ship out in the vast unforgiving ocean, fighting the crashing waves and darkened storm skies.”

I think this commentary captures a lot of how we feel as dad‘s in today’s society. However, we are not a loan ship in the storm. As Olaf reminded us, we have a fleet for protection. Yes, we have quite the responsibility and the weight is heavy, but our brothers have shoulders to help us carry the load. Never give up fellas. Reach out when you need it.

Aye!
IJ

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