Tag: Pauly D

Mucho Chesto

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It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.

Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.

Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious

Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.

Ran to the next parking lot for lunges.

Back to COT for announcements, prayers and praises.

Jwow

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Welcome to Chilis!

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It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.

We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.

I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.

Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees

Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.

I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.

We Native American ran back to COT for some Mary, announcement, prayers and praises.

JWow

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Compound Kettle Bell

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WARMUP:
Tick-tock torso twist, right in 3cadence,
Walkout merkins in 5cadence,
Tick-tock torso twist, left in 3cadence,
Moroccan nightclub in 3cadence,
Monkey humpers in 3cadence,
Inchworm to squats in 7 cadence.

THE THANG:

Speedwalk to lighted area by stadium entrance and form a single line. Then while holding the bell in various positions perform 5 reps of the below compound movements 2 times in various cadence:

1 – bell at front waist and then squat to KB swing to side raise to front raise in 8cadence on right then left.
2 – bell at lower back to a front lunge to side lunge, then back lunge to a calf raise in 8cadence on right then left.
3 – bell at side to standing oblique crunch to upright row to jerk press in 7cadence on right then left,
4 – body destroyer pose with bell on ground behind head to chest pullover to chest press to side chest fly to big boy situp to incline press to front raise in 9 cadence,
5 – bell at side to opposite leg lunge to row to bent over triceps kickback in 5cadence on right then left,
6 – sumo squat hold with bell at chest to front press to incline press to military press to overhead triceps press in 10cadence.

Few extra minutes left and did some miscellaneous exercises like chair pose with bell in the incline press hold to single leg good morning pose with bell to plank on bell.

ANNOUNCEMENTS:
New A/O configuration.

COT:
Prayers for recovery for <@U050B5M1DGR>, driving safety by <@U08NJ8FF1PF>.

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Fa la la la….laughing all the way! ?

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WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something

Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:

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It’s raining Cindys

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WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.

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Hominy’s First Q at The Fort

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Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

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We Took the Long Route So No One Could Pretend Everything Was Fine

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The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.

Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.

From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats

We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.

Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons

An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.

Mosey to the Band Practice Lot

Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete

Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.

COT

After returning the tires, we walked and slow-moseyed back to COT.

This is where the real work happened.

Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”

No fixing. No speeches. Just presence and accountability.

Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally

We stayed together the entire way.
No man left behind. No man left where we found him.

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Almost 2 miles with sprints

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WARMUP: Mosey, karaoke
THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times.
Broad jumps in parking lot spaces. Nur back.
Merkins on merkins
Squats on squats
More sprints and more nurs

MARY: no
ANNOUNCEMENTS: yes
COT:

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