Tag: Liberty Bibberty

Audibles

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WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog

THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m

Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.

MARY:

ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter

COT: Life’s fragile and unpredictable. Live it to the fullest.

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4×4 around the Dragon’s Den

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Get Max Heart Rate

What Is My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:

220 minus your age

Training with a heart rate above this level can be dangerous. It is advised to work at a level that suits your fitness levels and heart health.

The Norwegian 4×4 workout outlines a target heart rate of 85%-95% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 8 or 9 out of 10, where talking feels challenging.

4×4 Workout
To complete the Norwegian 4×4 workout:

Warm-up

Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.

Intervals

4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you’re running, this could be your 5k or 10k pace.

Active recovery

3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.

Repeat

For a total of 4 high-intensity intervals and rests.

Cool down

Bring down your heart rate slowly, then stretch.

COT:
Family
Mental Health

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Memorial Day at American Jackal

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WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat
THE THANG: 5 stations, we honored a fallen soldier to start each station.
5 minutes of work at each

Station 1: Spc. Joseph Nurre

“Volunteered to serve so his best friend wouldn’t be alone. He was killed by a road side bomb on August 21st, 2005.”

Focus: Leg endurance + cardio
• AMRAP 5 min:
• 20 Squats (scale: jump squats or air squats)
• 40 Mountain Climbers (4-count)
• 10 Step-back Lunges (scale to lunge hold for knee-friendly)

⸻

Station 2: Sgt. 1st Class Paul R. Smith

“Held his position under attack and manned a .50 cal, saving over 100 men at the cost of his life.”

Focus: Agility + balance
• 5-min Ladder:
• 5-10-15-20…
• Cone shuffles (10 yards out/back)
• Single-leg deadlifts (alt. legs, bodyweight or sandbag)
• Broad jump → backpedal return

⸻

Station 3: Spc. Ross A. McGinnis

“Threw himself on a grenade in a Humvee, absorbing the blast and saving his crew.”

Focus: Core and grit
• EMOM x 5 min:
• 15 Flutter Kicks (4-count)
• 10 Heels to Heaven
• Plank hold for remaining time
(Modify by reducing reps or sub flutter kicks with bent knee variations)

⸻

Station 4: Cpl. Jason L. Dunham

“Used his helmet and body to shield fellow Marines from a grenade, ultimately giving his life for theirs.”

Focus: Mobility + lower-body strength
• AMRAP 5 min:
• 20 Walking Lunges (or lunge in place)
• 15 Groiners (hip mobility)
• 20 Side Lunges (10 each side)

⸻

Station 5: Sgt. 1st Class Jared C. Monti

“Repeatedly braved enemy fire to rescue a wounded soldier. Was killed on his third attempt.”

Focus: Speed + explosive lower body
• Tabata (20:10 x 8 rounds) – Alternate:
• Box Jumps or Tuck Jumps (scale: step-ups)
• Sprint or High Knees
(Modify jumps to step-ups or fast step-backs)
MARY:
ANNOUNCEMENTS:
COT:

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The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Beautiful morning for Burpacides and 4 Corners

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WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins
THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The burpacides were ascending and descending on 8 parking lines with a burpee at each from 1 to 8 and back to 1. Then a nice long mosey about 40 yards to start 4 corners.
Corner 1: 20 V-Sits then bear crawl to
Corner 2: 20 Freddy Mercury’s on a 4 count then lunge to
Corner 3: 20 Pickle Pounders then crab walk to
Corner 4: 20 Plank Jacks then lunge back to corner 1.
Indian run back to the start.
MARY: 8 rounds of Capitan Thors 1 BBS and 4 American Hammers. PAX saved by the bell.
ANNOUNCEMENTS:
COT:

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Smokin Duo Running Around Massey

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We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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skinny arms

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Youngest Q in the Fort

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Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer

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Ladder with lots of Merlin’s

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WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers

Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise

Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50

MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday

COT:

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