Tag: Rosie

The sights and smells of downtown FM

Leave a comment

WARMUP: Ran to parking lot at church and did things.

THE THANG:
Iron cross at intersection of Academy & Withers

Run to end point do reps (double count in case wondering), run to center, do burpees, rinse and repeat:
5 burpees at intersection
25 should taps
25 monkey humpers
25 plank Jax
25 flutters

Ran to top of Main Street , 5 had release merkins every other light post to hobos parking lot.

Ran to Print Shop

Discussed what are we projecting to others and how that reconciles w/ identity.

– 7s : Pull-ups/Squats

Brick Wall across from COT

– Wall sit, burpee broad jump across parking lot

Brick step area at FM Town Hall

– Irkins, Derkins
– Step ups

COT:

Nugget of wisdom

“The parts of a man that are able to show up when he is unconcerned with how qualified he is are the parts that we need the most”

First Q since spring of 25’, just like riding a bike although there may have been some rust on the chain and the tires could have been inflated. Always a pleasure to Q at a site that has meant so much to me over the years.

Had the pleasure of good meaningful discussion alongside some pain and encouragement from the HIM in attendance.

Thankful for the nod from <@U01NGHPR2HW>

TClap |
0

Three lessons of leadership

Leave a comment

WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were
Windmills x 10
5 burpees OYO
Imperial walkers x 10
4 burpees OYO
Hillbilly walkers x 10
3 burpees OYO
Low slow squats x 10
Hold peoples chair with 15 Moroccan night clubs I/C
Shake out legs
2 burpees OYO
seal Jacks x 15
1 burpee OYO

THE THANG:
Mosey to the parking lot next to football field
Dora tel:50-100-150
50 burpees
100 squats
150 flutters

Lesson 2 was shared

Mosey to football field
Each exercise’s reps were based on the yardline from which they were done
MOT’s to each yard line varied. Always return to the goal line after each exercise
10 yd line – burpees
20 yd line – lunges
30 yd line – squats
40 yd line – seal jacks
50 yard line – Carolina Dry Docks
40 yard line – Hello Dollys
30 yard line – Flutters
20 yard line – shoulder taps
10 yard line – hand release merkins

Moseyed to COT for 1 minute of protractors and 0600 was upon us

MARY: 1 minute of protractor work

Three lessons of leadership shared from Kirby Smart:

You will have to make hard decision that negatively impact people you care about

You will be disliked despite your attempts to do the best for the most

You will be misunderstood and not always have a chance to defend yourself

ANNOUNCEMENTS: read that newsletter – lots of ways to get involved

NMM – Closing thought – Upholding standards requires sometimes being unpopular. As leaders – we must be diligent in our assessment of how we carry and live up to those for our homes, families and communities we serve. Tell someone about what standards you are trying to uphold. Our effectiveness in doing so is only as good as our accountability measures in place.

COT: 5th core principle. #YHTBT

Thanks for the call Rosie. :eye:

TClap |
0

Jacked up at Jackal

Leave a comment

WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.

We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.

At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.

We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs

We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style

TClap |
0

13 YR Anniversary Convergence

Leave a comment

WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

3s Company

Leave a comment

WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

A slice from Rosie

Leave a comment

WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey
THE THANG: AMRAP 20 Mins –
10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m
8 minutes, Plank Jacks, BBS, CDD, start at 6 reps, add two after each round
Broga
MARY:
ANNOUNCEMENTS: Golf, Bethel, HIM camp
COT: Help men find purpose

TClap |
0

Rosie’s Ladder

Leave a comment

WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey
THE THANG: Ladders, Progressing to each station and repeat previous
5 burpees, 20 merkins, 30 squats, 40 LBC
5 burpees, 20 CDD, 30 Squats, 40 American Hammers
90 seconds AmRAP
planks, Squat jumps, BBS, Merkins, Monkey Humpers
Bear Crawl, Lunge, Toy soldiers, High skip
MARY: Down Dog, Freddie Mercury
ANNOUNCEMENTS:
COT: Patience and safe travels.

TClap |
0

Minimal running is just fine

Leave a comment

WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

TClap |
0

Partner Work

Leave a comment

It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.

Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.

Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.

Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.

Back to COT for prayers and praises.

JWow

TClap |
0