Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.
Thanks for the invite Miyagi! Carry on with your mission of forging HIM!
WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.
MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle
WARMUP: SSH, Imperial Storm Troopers, Hillbilly Walkers, Moroccan Nightclubs, Windmills
THE THANG: upper body circuit of pain stations with sandbag carey in between
MARY: LBCs, Freddie Mercury, Homer to Marge, American Hammer, Boxcutter, BBS
ANNOUNCEMENTS: read your newsletter
COT: Please pray for my mother-in-law and family as my father-in-law passed away three weeks ago.
<@U5DKASDQU> made a cameo appearance at 0605. Thanks for showing up Fish!!
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time
2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time
3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time
Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir
WARMUP: motivators from 5
THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR.
MARY: mixed in throughout the workout as multiple PAX prescribed more pain into the mix.
ANNOUNCEMENTS: read the newsletter. Lots of upcoming events.
COT: Thanksgiving takes a lot of work. Be thankful for those that are in your life and that you don’t even know who have helped get food on your Thanksgiving table. It’s easy to complain about circumstances in your life, but practicing gratitude helps keep complaining away.
WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching
THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something
added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)
the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence
Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins
Ran out of time before finding all the ends of the road.
MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held
NMM:
When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!
I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.
When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.
WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes
The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke
Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers
Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies
Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner
Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers
NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.
That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.
So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?