WARMUP: Too cold
THE THANG: Brayden Hill loops and Hill repeats
MARY: UnoMas
ANNOUNCEMENTS: Christmas party Bethel shelter, Clave Boss
COT: Fellowship and Prayers
YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in the morning. While my will is stronger than before, it is this opportunity to get 1% better with my fellow Pax that drives me in the AM.
Weather 28 degrees and dark but sunny by 7:15
WARMUP:
Mosey to parking lot with a moving COP including:
SSH x 10 completed 6 times
Windmills/IW x 10 completed 5 times
Mtn Climbers x 10 completed 4 times
Plank Jacks x 10 completed 3 times
Monkey Humpers x 10 completed 2 times
Seal Jacks x 10 completed once
After each round, we added an exercise and moved to a new location.
Mosey to the back of the school for light poles
At each pole:
10 merkins
10 LBCs
10 Squat jumps
Mosey to benches
10 Durkins
10 Dips
bear crawl to other side and lunge walk back
Rinse and repeat 3 times
Finish with “Death by” burpees up to 9 and some Mary
ANNOUNCEMENTS:
Read your newsletter
COT:
Plenty of gratitude and prayers shared during COT. I am inspired by the courage of the Pax to share in COT. Thank you!
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:
WARMUP: Gathered before 0515 and no rain. 0515 hits and the rain begins. Why create an environment that makes things a little easier?
Disclaimer given and we took off on a little mosey to the corner of the parking lot.
Circled up for SSH, windmills, cherry pickers, low slow squats, merkins, Peter Parker.
THE THANG: Ran to the oil change place that has the little wall in the back. Once we got to the wall, direction was given. 10-20-30 was the idea.
– 10 step ups, run around building
– 10 diamond derkins, run around building
– 20 step ups, run
– 20 regular derkins, run
– 30 step ups, run
– 30 wide arm derkins, run
Run through the smell gauntlet and all the way through to the apartments with the round about at the bottom of the hill. 10-20-30 again but no running.
Alternating between CDD and lunges, do 10 of each, then 20, then 30.
Last we did 7s at the bottom of the hill to the fire station entrance. NUR up the hill, regular run to the bottom. Bottom of hill was bomb jacks, at the Fire station was 4 count flutters.
MARY: Plank hold with some plank stretches
ANNOUNCEMENTS: yes, newsletter
COT: of course
WARMUP: 25 ssh at corner of front Sr
THE THANG: Berkshire loops with 10 merkins, 15 squats, 15 LBCs at each stop sign
2 laps plus a slight detour to Richard’s Crossing with a few extra stops
MARY: flutters with varying cadence
ANNOUNCEMENTS: newsletter
COT: deep stuff
2+ ruck miles plus 5 sets of the following:
10 squats
10 lunges
10 curls
10 overhead press
10 merkins
Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember
Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
Mosey back to launch point for Mary (each pax picked an exercise.
Total of 3 miles today!
WARMUP: nope
THE THANG: Kee it simple – Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600.
MARY: nope
ANNOUNCEMENTS: were voiced
COT: 5th core principle
A great way to start 1-0 on the week. Thanks for the call, Assassin. :eye:
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: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder
THE THANG:
Step one:
2 rounds of:
30 Flutter Kicks
30 American Hummer
30 LBC
30 Freddie Mercury
Step2:
2 rounds of:
20 Dips
20 – Mike Tyson‘s
20 – CDD
20 – Angle Grinder
Step3:
3 rounds of:
30 step up – (SL)
30 – Squats
30 – Smurf Jacks
30 – lunges
MARY: none
ANNOUNCEMENTS:
COT: