Bear Crawl Indian Run
Around the park
Start at each swing chair
Do 1 imperial walker & 1 hillbilly walker
MOT Mosey
Dora
50 Merkins
100 Squats
150 Lunges
200 LBCs
Stage to tree run
Around the world
Use deck pick exercise roll for # of reps till done
ANNOUNCEMENTS:
8 blocker
Break the dam
COT:
Health
Travel
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: oyo
THE THANG: route to WEP (4.4mi)
L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT
MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31
COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP: zip unless you did some stretching
THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back.
MARY: nope, maybe some stretching
ANNOUNCEMENTS: Xmas eve convergence
COT: of course! Lots of prayers and praises around the group!
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:
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
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.