WARMUP: Quick lap with a few stops
THE THANG: Hard stuff
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: None
THE THANG:
1 mile loop with Sandbag
1. 50 Squats (over head carry to next station)
2. Sandbag Toss to the fence and back (shoulder carry and shuffle to next station)
3. 40 Bench Presses (suitcase carry to next station)
4. 30 Bent Over Rows (shoulder carry and shuffle to next station)
5. 20 Curls (Front Carry to next station)
6. 10 Man makers (shoulder carry and shuffle to the next station)
7. 20 over-the-shoulder SB tosses (overhead carry to next station)
8. 30 Overhead Presses (bear crawl to the cone and back (w/o bag), Walk with bag to Station 1
Finished with 50 more sandbag squats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Intro and began to mosey across 420 to the BOA ATM. We didvsome MNC, windmill, pickers, ans seal jacks.
THE THANG: Mosey behindvDD and did some parking lot line work. Bear Crawl 5 lines and crawl bear back. Crab walk 5 lines and walk Crab back, Karaoke 5 lines and back. Mosey to the day care with some toy soldiers and butt kickers. In the parking lot, 4 corner time. 3 rounds, 10 reps each. Started with 4 merkin styles, the 4 leg exercises and finished with 4 ab workouts. Ran the long distance and Nur the short. once finished, went to the flag and did the pledge and message. Ran back to HT for some wall sits and B2W.
MARY: At COT, got in a little Mary work.
ANNOUNCEMENTS: D2D bar and read newsletter.
COT: Prayers for health, travel and marriage.
WARMUP: Negative.
THE THANG:
1st Lieutenant TRAVIS L. MANION USMC (1980 – 2007)
“If Not Me, Then Who…”
Silver Star Citation
The President of the United States of America takes pride in presenting the Silver Star (Posthumously) to First Lieutenant Travis L. Manion, United States Marine Corps, for conspicuous gallantry and intrepidity in action against the enemy while serving as Company Advisor, 3d Battalion, 2d Brigade, 1st Iraqi Army Division Military Transition Team, Regimental Combat Team 6, II Marine Expeditionary Force (Forward), in support of Operation IRAQI FREEDOM, on 29 April 2007. As First Lieutenant Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
His legacy continues to grow through the work of the Travis Manion Foundation, inspiring people to make an impact by serving others.
A POWERFUL MANTRA
“IF NOT ME, THEN WHO…”
Before his final deployment to Iraq, Travis left us with a simple but powerful ethos. “If Not Me, Then Who…” describes the sense of duty felt by service members and their families. Today it is a constant reminder for all of us to live with character and put the interests of others before our own.
VISION (TRAVIS MANION FOUNDATION): To create a nation of purpose-driven individuals and thriving communities that is built on character.
THE MANION WOD
7 Rounds
400M Run
29 Back Squats w/ Sand Bag
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: 5th CORE Principle
Pax showed up on a cold windy day. YHC was prepared for the Q, but left the winkie at home. Luckily I had it stored on my phone.
WARMUP:
Grab sand bags and make our way around bag trying to get out of the hurricane force winds at TCES. Unfortunately the gate was locked for the back playground so we kept moving toward the back lot. Once there we did the following to get warmed up
SSH
5 burpees
Windmill
4 burpees
SSH
3 burpees
Stretching
2 burpees
1 man maker
THE THANG:
Moved back toward the stairs at the e back of the school for 4 rounds of the following:
Sandbag toss to end of school
Bent over rows – 8
Deadlift – 8
Squat / jump one foot on top of sandbag and squat / jump other foot on top of sandbag and squat (that’s 1) – 5
Clean and press – 8
Hit the stairs with sandbag
– needed to modify turnaround point due to mud, but still got a few sets of stairs.
Overhead toss – 8
Repeat 3 more times
MARY:
10 – 4 count LBC till 6.
ANNOUNCEMENTS:
There is a CSAUP this weekend
Read the newsletter
COT:
WARMUP:
Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot
THE THANG:
TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending
Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600
ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack
COT: Prayers for mental and physical health
We had 9 at the Stockade for one of the last days of 2023
Started off with a basic warmup.
Short Mosey around the parking lot back in front of the Dance studio.
15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers
First Routine
12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.
Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.
Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS
I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.
We then took a short mosey around the parking lot again for the second routine of the morning.
This format was similar to the Laredo workout but obviously modified.
4 rounds
25 Merkins
25 Squats
25 BBS
Lap that we just did in the parking lot.
It was here I put on some music for the PAX as we did these exercises.
With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.
COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.
AYE!
Always fun to lead.
Thanks to all of you!
WARMUP: Jog around the parking lot, collect our sandbag, and mosey to the front of the school.
THE THANG:
Six cones with exercises at each one. After completing the exercise, mosey to far cone with sandbag carried in front, mosey back with sandbag on shoulders. Exercises were cumulative so second round began at first cone plus second cone.
Exercises (all 10 count reps)
1. Curls
2. Squats
3. Forward Row
4. Shoulder Press
5. Bent over Row
6. Man Makers
Once we completed the full routine, we took a lap around the parking lot.
We began the next round working backwards by completing all of the six exercises, dropping one after each round. We ran out of time before finishing the final two rounds.
Great job everyone!
7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).
Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.
I always enjoy reading and hearing about success stories. The struggles, hardships, and the eventual victories. Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people. These traits, when combined “can turn dreams into reality.”
Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below. We ran a lap around the carpool circle and repeated process until all ten traits were covered.
HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment. (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)
Great job everyone!
Final note..I know from experience that you tend to fall on your face several times before you see a victory. It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT: