Healthy perseverance

WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins

THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s

Bottom: jump squats
Light pole 1/2 way up: big boy sit ups

Mosey back COT

MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/

  • healthy perseverance: Leaders are hardwired to push through discomfort, mask their pain, and show up for their people no matter the physical cost.
  • Where in your life are you pretending to the world that you are completely fine?
  • Vertical Accountability: relationship between you and the standard you hold yourself to.
  • Why is it so difficult for high-performing men to raise their hands and say, "I am hitting my limit, I need to sit this out"?
  • Horizontal Accountability: relationship with peers.
  • Are we actively looking at the faces of those around us, and able to see when someone is silently red-lining or are we too focused on our own performance?

Iowa band member dies after collapsing in the heat at Hawkeye football game

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Honoring The Charleston 9

A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper.
By the time crews got there the fire was inside and there was still a man in the building. So, they went in after him, that's the job, that's the mission, to save lives. They got him out and he lived, because brave men chose to give it all to save the one.
Then the building turned. The men inside lost their radios, lost their bearings, and one after another keyed up and called mayday. Crews went in after their own. Then the front of the showroom came down.
Nine Charleston firefighters did not come out. Youngest was twenty-seven, oldest fifty-six. Eighteen more were hurt. Worst single loss the American fire service had taken since the towers fell.
Four days later, three hundred rigs ran single file for seven and a half miles past the stations that lost them to honor their fallen brothers: Brad Baity, Mike Benke, Melvin Champaign, Earl Drayton, Michael French, Billy Hutchinson, Mark Kelsey, Louis Mulkey, and Brandon Thompson.

WARMUP: SSHICx27 to honor the youngest life lost, IWsICx18 to honor the date, June 18th, BurpeesOYOx4 to honor the number of stations that lost brothers. Time to work.

THE THANG:
Moseyed to the bars for some Cindy and pullup work.
9 rounds of the following to honor the 9 that gave everything
4 Pullups ( to honor the stations ) & 7 Thrusters ( for the rigs that ran 7+ miles to honor their fallen brothers)
As I gave the PAX the instructions and talked about the why there was an additional ask. For 1 round each PAX was asked to complete 18 manmakers for the 18 brave men who were injured.

Next, we moseyed to one of the bench areas at the school.
4 stations were set up representing the 4 stations that lost brothers. Engine # was the rep count.
AMRAP ( AsManyRoundsAsPossible ), 3minutes at each station. Complete the list of exercises and then repeat as many times as possible.

Engine #5
Burpees, Derkins, BigBoys, Lunges ( ea leg )

Engine #15
Squats, Freddie Mercurys(sc), WideArmMerkins, FlutterKicks(sc)

Engine #16
AmericanHammers(sc), Step-Ups, MountainClimbers(sc), MonkeyHumpers

Engine #19
SSHs, LBCs, IWs(sc), Hello Dollys

Finally, we moseyed back to COT where 2-45lb plates awaited us. Each PAX was asked to carry both plates to/around the 1st parking lot island away and back to the COT island. While the 1 PAX was carrying the weight the remaining PAX called exercises ICx18. The heavy carry was to mimic the honorary rig precession that honored their fallen brothers and the rep count of 18 was to honor the date & the injured. Each PAX made 2 trips.

MARY: No time for her

ANNOUNCEMENTS: Bethel, FMCC maintenance, Read your NL

COT: STK!

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“The joy is often found in the work you are avoiding”

WARMUP:

  • Moroccan night club
  • windmill
  • Cherry Pickers

THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"

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Lotsa Lotsa Laps


WARMUP:
SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER EACH EXERCISE WE RAN A LAP AROUND THE TRACK
MARY: AB WORK AND LEG WORK
ANNOUNCEMENTS: BETHEL MEN'S SHELTER
COT: PRAYERS AND PRAISES…SPECIAL PRAYERS FOR OUR YOUTH

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Officer James “Capoot” workout

WARMUP:
SSH
Imperials
Hilbilly
Moroccan Night Clubs
THE THANG:

We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine;

Capoot:
100 merkins
800m
75 merkins
1200m
50 merkins
1600m
25 merkins
2000m

MARY:
ANNOUNCEMENTS: Remember those who served and are serving us, when we are awake and while we sleep.

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Short Circuit

WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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HELP

WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x

Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.

Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins

Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.

Dips

2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.

MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F

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Borrowed ideas of sweat

WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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45 into 30

WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.

Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.

Some work outside the new gym, it's shiny over there.
MARY: Yea, a little

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