WARMUP: Yes
THE THANG: Google “Payne Train” lots of pull ups, pushups, squats and running
MARY: yes, abs for five minutes
ANNOUNCEMENTS: newsletter
COT: yes
The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer
WARMUP: ~ 1 mile mosey. Making a right on to White St and right on Clebourne, making another right on Monroe White St. stopping at parking lots along the way to do merkins and squats or burpees in sets of 5.
THE THANG:
Starting at FM Church of God, split into two even groups. One group headed back towards 160 turning around at First Baptist and the other up the hill, turning around in the parking lot, Shuffle Run (Indian Run) style.
Once getting back to COG, 5 merkins and 5 squats, then swap directions.
After about 1.75 miles head back to COT the same way we came.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Take all weight 1/4 mile to COP
Low slow squats with weight x 10
Hold people’s chair and do Moroccan night clubs x 10
Rucks off and 25 seal jacks I/C
10 Windmills I/C
Rucks on
Imperial walkers x 10 I/C
Hillbilly walkers x 10 I/C
Move all weight to side lot for 11’s about the grounds with weight – Merkins with rucks and squats with rucks and sandbags.
Move to the field. PAX plank with ruck on their left side and, one pax at a time, say one thing they’re struggling with before pulling ruck through to other side. After that, pax said one thing for which they were grateful and pulled ruck through to left side. PAX then recovered from plank. Lesson – we don’t have to bear burdens alone. Sharing them allows us a greater ability to work through them.
Move to lot next to COT for DORA’s – 50 Ruck swings and 100 flutters with ruck press.
Back to COT for more flutters with press and 0600 arrived.
ANNOUNCEMENTS: Golf tourney, BBQ &X-Mas Party – the ultimate 2nd F trifecta. Get involved.
COT: 5th core principle
Thanks for the call Farmers Only :eye:
Warmup:
2 rounds of a Tabata 20 seconds work 10 seconds rest
1.SSH
2. Windmill
3. Merkins
4. Squats
5. Plank jacks
6. LBCS
Next chunk of time
A modified meatloaf massacre from a past IPX workout
20 reps of thrusters
20 reps of merkins 10 each side with bell
20 reps of BBS with Bell
20 reps of shoulder press 10 each side
20 reps flutters with a chest press.
After you complete the first round you will run
4 laps
Then
3 laps
Then
2 Laps
Then 1 lap
Then one last round to get to a perfect 100 reps for each exercise.
Ended right at 6:00
Thanks for the opportunity!
I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees, and karaoke along the way. Circle of for some warm ups, normal fare but ended in mucho chesto (10 regular merkins, 10 wide arm, 10 diamond, 10 right stagger, 10 left stagger, 10 ranger) – arms are smoked after this. Jog to loop in front of school. Bear crawl length of parking spaces, jog to end for 10 bombjacks, jog to start of parking spaces, lung walk length of parking spaces, jog to end for 15 merkins, jog back to start of parking spaces. Rinse and repeat. Jog over to lot between schools. Leg pyramid: 10 plank Jack’s, 20 lunges, 30 mtn climbers, 40 squats, 50 seal Jack’s, 40 squats, 30 mtn climbers, 20 lunges, and 10 plank Jack’s. Short mosey around lot to shake legs out then over to benches. 15 dips, 10 box jumps, 15 dips, 8 box jumps, 15 incline merkins, 6 box jumps, 15 decline merkins, 4 box jumps, 15 dips, finish with 10 box jumps. Circle up, each PAX are doing lunges while one by one a PAX does 3 burpees. Went around the horn twice with that. Mosey back to cars to finish with a few mins of Mary. I think we hit everything today, nice work. Thx for the opportunity Barkley!
Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.
I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.
WARMUP:
20 SSH
10 IW
20 Mtn Climbers
THE THANG:
Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat
Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC
At each corner, we discussed a Quadrant from Q Source
Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself
Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral
Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others
Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it
COT:
Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton
WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap
Next:
11’s w/ bag over the shoulders and burpees
Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs
Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Move wights into place…
THE THANG:
9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (373==11).
Split PAX into two teams for North and South Tower. Split teams into three groups each. At one end of parking lot (base of buildings) one group on each team will be performing KB lifts of their choosing (stipulation was to touch ground and then go over head, but that got lost in translation). One group will be performing burpees at each parking spot (or floor). One group will be carrying sandbags in between to relieve the other two groups.
As sandbag group relieves burpee group, he will proceed to the next available floor. (If he drops sandbag off at floor 25 while 25, 26, and 27 are doing burpees, he goes to 28.) There is an added mental exercise to count how many burpees/lifts you performed, and add that number to the number given to you associated with the bag you are carrying.
Demo: To start, floor 1, 2, and 3 will start with a bag and do that many burpees to preload the bag. Floor 1 will then run the bag to the lifters and hand it to the next available person. Lifter takes bag with 1, adds his lifts number (lets say 5) to 1. He then takes the sandbag, runs and hands it to burpee group at floor 4, tells him bag has 6 and runs to floor 7 to commence burpees. The man on floor 4 adds his burpee number (lets say 6) to the bag , runs, and hands it to the next available lifter and tells him the bag has 12.
Repeat until burpees have been performed at ever floor.
Run that back 3 times. (We got through 2… next time.)
COT:
Quick reminder that we will take for granted more than we will ever hope to contribute. We stand on the shoulders of giants and it was undeniably visceral on 9/11/2001 when we saw so many risk everything to help their brothers and sisters in need.
There’s two ways to make a living in this world… exploit systems or create value. I hope you get a chance at the latter. A rising tide lifts all boats.
WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.
Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop
Then reverse the course. Everyone got the quota of 3 miles. Some got more
MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT: