Obligatory warmup
Partner up for Dora:
100x Rows
200x OH Press
300x Swings
Keep partners for 5 rounds of
P1: Farmer carry both bells 60yds
P2: Plank
Obligatory mary
WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece
WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner
THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball courts. At hill partner runs hill while other partner does exercise with rocks. Curls, overhead press, goblins squats, clean and press. Jog to hill by COT with pain stations. At hill 4 rounds of quadzilla, one buy out of 10 burbes.
MARY: one round of Moby with merkins when he said down held until up.
ANNOUNCEMENTS: read news letter.
COT: prayers for those in need
WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.
Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.
Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly
It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES
Tinsel :christmas_tree: out!!
Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings
First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)
Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint
Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys
Mary:
– leg lifts
– Flutters
Obligatory warmup
Mosey to the Village Dr hill for 4 corners
Top of the hill => 20 LBCs
Down Catamaran => 10 merkins
Down Village => 10 squats
Down Cove => 5 burpees then race up the hill
Complete 5 rounds.
Mosey to pull up bars split into 3 pairs (Senator dropped)
Pair one: burpees
Pair two: squats
Pair three: deadhang (timer, rotate when pair drops)
Complete 5 rounds.
Mosey to the field
Line up and do 16 lung holds with sprint to the end of the field and mosey back.
Line up for 15 Seal team situps.
Complete 3 rounds.
Mosey to COT for mary.
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
WARMUP: None
THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT
MARY:
ANNOUNCEMENTS:
COT:
23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.
Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)
Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)
Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)
Pant Station 4 – Squats and lunges (10 reps each)
Back to station 1
Total mileage was around 3.5.
Great work everyone!
11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)
The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers
Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)
Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees
Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)
Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)
Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups
Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC
Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches
NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.
Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.
Aye!
IJ