Warmup – none
Mosey to Gold Hill Middle Hill.
Goal was Ladder on 10 light poles at never ending hill in back of school.
Every light pole 5 burpees, 10 squats, 10 big boys.
After run back 3.5-4 miles late we just made 6am COT.
WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.
Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.
– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.
Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.
Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.
Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)
1. Lunges
2. American hammers (double count)
3. Calf raises
1. CDD
2. Plank jacks
3. Seal jacks
1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps
Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always
WARMUP: yea, that’s important. Especially at 0500
THE THANG:
21 Gun Salute:
– 400 meter run
– 21 merkins
– 21 bomb jacks
– 21 swings with cindy
– 15 burpees
– 9 pull-ups
– repeat for 21 minutes
11th hour of the 11th day of the 11th month
– 11 squat thruster with cindy
– 11 Bulgarian split squats
– 11 squat thruster with a curl at the bottom
– 11 Bulgarian split squats
– 11 manmakers no merkin
– 11 Bulgarian split squats with cindy
– 11 manmakers with cindy
MARY:
– Toes to bar
– Chest to bar
– Pigeon Lunge
COT:
As much of a loud mouth liberal and ungrateful American as I may appear to be, I am extremely grateful for the freedoms enshrined in the constitution that allow me to be so, and so publicly. It’s an honor to recognize the individuals who have served in the military to defend the constitution against enemies both foreign and domestic. Happy Veteran’s Day.
Welcome to the Marine Veteran now known as ODB!
WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser
Lots of jokes. small ball jokes. snatch jokes. runner jokes.
WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence
THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set
9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat
(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).
Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.
MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs
ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter
COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.
WARMUP:
Mosey the DTFM warmup loop
Stopped at the Pharmacy
10 SSH
10 Windmill
10 LSS
Mosey to pain stations
THE THANG:
Station 1: Lower Small Pike Parking Lot
5 Lt. Dan Magic Legs
Station 2: Upper Big Pike Parking Lot
10 Burpees
Station 3: Covered Pike Parking Lot
15 Carolina Dry Docks
Rinse and repeat
MARY:
Flutters, Hello Dollies, American Hammers
ANNOUNCEMENTS:
Christmas Party
Bourbon and BBQ
Thanksgiving Convergence
COT:
I love you guys.
WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.
WARMUP: Nope…got to run.
THE THANG: L/T and onto N. Doby’s. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT.
However, this was a false ENDEX as we ran past the COT site to then make a L/T onto Doby’s Bridge. L/T Dudley and turn around at Red Forest Way. All told, we got 5+mi.
MARY: Nope…we ran.
ANNOUNCEMENTS: Bethel, BBQ fundraiser, Christmas Party signup needed, Thanksgiving convergence and more.
COT: Indeed. 5th Core Principle.
WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers