Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.
We did Death by with burpees, merkins, jump squats and big boys. It was awesome!
Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.
We did Death by with burpees, merkins, jump squats and big boys. It was awesome!
There was a steady, light mist that was more annoying than anything else. With Johnny Cash playing as everyone pulled into NaFo, the chatter began and it never, ever stopped. YHC was fine with it since it was my first Q in many moons, and I exceeded my own expectations by remembering how to call in cadence.
I will fail miserably trying to recount all of the stories that were told, but perhaps I could list some of the many subjects:
Johnny Cash & June Carter
King Soloman
Taylor Swift
Jezebel
White Snake
Nate Bergatze
Clint Eastwood, his movies and his quotes
The 6th Sense
The comedic relief was welcomed with the steady light mist beating down on us. And we still got our work in.
WARMUP:
Mosey around parking lot
• 20 SSH IC
• 10 Windmills IC
• 10 LSS IC
• 10 MNCs IC
• Yoga – 4 rounds each side
o Chaturunga
o Warrior 1
o Skier / Humble Warrior
o Warrior 1
THE THANG
Mosey to Pull Up Bars
• Partner up – 3 rounds of 7 pull ups and wall sits
Mosey to football field.
• Figure 8 with 6 stations (2 at goal line, 2 at midfield, 2 at goal line). Movement will be run, nur or shuffle always facing the red clock.
o 15 Merkins
o 15 Big Boys Mountain Climbers
o 15 Overhead Claps
o 15 Squats
o 15 Flying Squirrels
o 15 Freddie Mercury Hillbilly Walkers
MARY:
IT band stretches
ANNOUNCEMENTS: D2D10K this weekend, Trash pickup next weekend, Bethel Shelter 2/1, Pints & Padres on 2/6
COT: Stays in Cot
WARMUP: standard fare IC – goofballs, WMs, IWs, MtnClimbers, MNC and mosey to WEP ampitheater
THE THANG: EMOM circuit 5 exercises, 4 rounds
1st minute – 10 burpees
2nd minute – 20 merkins
3rd minute – 30 squats
4th minute – 40 Freddy mercuries
5th minute – 50 SSH
“rest” by bear crawling across amphitheater stage
repeat 3 more times
PAX needed a change of pace so we moneyed towards playground and walking lunged for about 35 yards
At playground we did some more IC exercises including reverse merkins on the swings and mtn climbers before lunge walking and moseying back toward amphitheater
back at amphitheater did more bear crawls and lunges across stage and then moseyed back to COT
MARY: IC flutters and LBCs
ANNOUNCEMENTS: trash pickup postponed. d2db coming up
COT: yup
WARMUP:
THE THANG:
The regular season football season came to a close yesterday and so did our Pigskin Pick’em fundraiser for the FM Schools F3 scholarship fund.
We raised $333 dollars that will go into the FM F3 Scholarship fund :
College Pick’em (9 participants)
1st place @Sprocket won $86
2nd place @Kermit won $22
NFL Pick’ems (9 participants)
1st place @Badlands won $108
2nd place @Sprocket won $27
Thank you all for playing and I am looking to maybe do this again next season.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
WARMUP: SSH, IW, MNC..mosey to rock pile.
THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.
We did a series of 11’s with the rock. Mod of transportation was running.
Set 1
Man-makers and Squat Thrusters
Set 2
American Hammers and Curls
We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer
WARMUP: one lap around track and then typical warmup- core focus
THE THANG:
Bear crawl Indian run from bottom of bus loop to benches by school
10s 3 rounds
Derkins, step ups
Irkins , Bulgarian squats
Mosey to pull up bars
Three rounds
5 Pull ups
10 merkins
With Cindies 15 squats
Run to bottom of hill and complete exercise in between rounds
15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s
Dead hangs Dora
Partner 1 dead hangs
Partner completes following exercises
100 overhead presses
150 Rows
200 Curls
When achieving failure switch to wall sits
MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb
WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows
#2 11’s
Chest Press
Tricep Extensions
MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT: