Tag: Italian Job

Fellowship means more when conditions are poor

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Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did:

Warm-Up
– Mosey to Oakcrest Prep
– Middle stretch, L over R stretch, R over L stretch

The Thang
– 10 Squats, run to end of lot and back
– 10 Squats, 10 Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, 10 Burpees, run to end of lot and back
– Mosey back to COT

NMM
Some days look bleak. Its cold and wet and you know the parking lot is soaked. Your bed is warm, dry, and comfortable. So, why leave?

You leave so another guy isn’t standing in the rain alone. Sometimes we post, not for ourselves, but for the other guy. Thank you, <@U01CGBKBQ64>, for being that guy for me this morning. The fellowship means more when conditions are poor. Honored to share the Gloom with you today.

Aye!
Italian Job

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Gobbler Challenge

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WARMUP: skipped it
THE THANG:

Honored Richard Sheltra

Firefighter
Pineville-Morrow Volunteer Fire Department and Rescue
North Carolina
Age: 20
Year of Death: 2016
Year Honored: 2017
Richard Michael Sheltra
Richard was born June 2, 1995, to Michael and Linay Sheltra. Raised in Charlotte, North Carolina, Richard was born to be a firefighter. His father is a former chief of the Carmel Volunteer Fire Department, and his mother rolled on calls until the early stages of her pregnancy with Richard. Nicknamed “Bam­Bam” for his sometimes less than graceful mannerisms, Richard made a habit of showing up to his sister’s pretend tea parties in full junior firefighter gear as a young boy.

He graduated from South Mecklenburg High School, where he played football and lacrosse and was active in Key Club and Young Life. Immediately after high school, he turned all of his focus and energy toward becoming a full­time firefighter. He took classes in fire science at Central Piedmont Community College and joined the Pineville Volunteer Fire Department. Richard followed the legacy of both mother and father who are retired volunteers of Carolina and Carmel Fire Departments. A diligent student and faithful volunteer, Richard earned A’s in classes toward his degree and accumulated firehouse accolades, including Most Training Hours and Rookie of the Year. Richard was in his fourth year as a volunteer firefighter and in the final stage of the application process for the Charlotte Fire Department.

The consummate southern gentleman, Richard loved his country, his boots, chocolate chip cookies, country music, and Alabama football. He loved the outdoors and working out. He had a strong, quiet Christian faith that showed itself in his desire to serve his community and his caring for others. When asked why he wanted to be a firefighter, Richard wrote that he wanted to be there for people who may be experiencing “the worst day of their lives.”

On the day of his death, April 30, 2016, Richard spent the day with his mother. After joining her in a charity walk and later having dinner with her, he reported to the station as there were storms headed into the region. During the storms, the department was dispatched to a working fire in a strip mall. He was one of the members on the initial suppression line, became disoriented, and died as result of asphyxiation. His brief 20-year stint on earth made a difference in many lives. He is deeply missed by his family, friends, and fellow firefighters.

Greater love has no one than this, than to lay down one’s life for his friends. John 15:13

After this which we I read during a plank hold we moseyed to grab the Cindy’s and went to the track…

“The Ladder of Pain”
60 min AMRAP (total
reps – laps don’t
count)
400m after EVERY
round
Rd 1 – 10 OH Squats
Rd 2 – R1+20 T-
merkins
Rd 3 – R1&2+30 Block
swings
Rd 4 – R1-3+40 front
squats
Rd 5 – R1-4+50 OH
Presses
Rd 6 – R1-5+60 Rowers
Rd 7 – R1-6+70 sumo
squats
Rd 8 – R1-7+80 high
rows
Rd 9 – R1-8+90
Crunchers
Rd 10 – R1-9+100

Most got through round 5, Max got through 6 I believe

Ran out of time…
MARY: see above
ANNOUNCEMENTS: Christmas Party, Bethel, pints and padres
COT: yes, prayers for Geronimo

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Floats and Floaters

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In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat, along with a MILGA code brown (ask Birdcage). Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 9 Windmills (IC)

The Thang

Mosey to lower entry road
– 15 Squats, Lap
– 15 Squats, 15 Merkins, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, 9 Burpees

Mosey to Gym Wall
– 15 Dirty Hook-ups (feet)
– 15 Wall LBCs
– 15 Dirty Hook-ups (hands)
– 15 Wall Lunges
– 15 Australian Mountain Climbers
– 15 Bomb Jacks
– 15 Ab Mat Sit-ups
– 9 Burpees

Mosey to Benches near cafeteria
– 15 Irkins, Lap
– 15 Irkins, 15 Dips, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, 9 Burpees

Mosey to COT
– 15 Alternating Shoulder Taps, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, 9 Burpees

NMM
Most people face challenges every day. Some are easy to overcome while other times it feels like war. The enemy is all your doubts, all your fears, and the lie that you aren’t good enough to complete the mission. But don’t quit. Wake up, brush your teeth, make your bed, workout, shower, and just make it to lunch. Then, make it to dinner. Regardless of how bad the day was, there will be a new one tomorrow.

When you feel like quitting, which you will, do not quit right now, that’s emotion. Instead, say “I’ll quit tomorrow.” If you can keep quitting tomorrow, you can do anything. Don’t let the lies in your head stop you from achieving great things.

Aye!
IJ

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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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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