Tag: Ruby Slippers

Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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Thrillmas In July

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Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.

Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.

On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!

The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.

Thrill being a wise old elf, finally let the pax breathe in spite of himself.

As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

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Off Road Racing

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Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

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Still Ragin

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Moroccan Nightclubs
Michael Phelps
Low slow squat
Merkins
Broga

THE THANG:

Bear crawl and side shuffle around square for 5 minutes

Tamara:
45 seconds on
15 seconds off

Merkins
Low slow squats
Shoulder taps
Step ups
Lateral lunge

3 rounds with 2 minute break in between each set

Slowsey around track
Burpees
Toy soldiers
Lunges

MARY:
Ham string stretch 2 rounds
One leg out
Two legs out

Butterfly stretch

ANNOUNCEMENTS:
Bethel Thursday
July 4th convergence

COT:
Healing
F3 Fellowship

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The Ranch in Cadence!

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WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.

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1 is the loneliest number but 3 makes a party

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WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves
THE THANG:
Band lot endzone line
Bear crawl 10 yards so 10 LBCs
Continue bear crawl ever 10 yards and do LBCs for yard marker 20,30,40,50

Mosey to end of lot and over to lacrosse practice field for Jacobs ladder
1 bombjack
6 big boy sit ups

Mosey to front of school for
3 rounds of
10 dips
10 step ups
10 bicycles (Freddy’s)

Mosey to driveway
Run to light pole 10 dying cockroaches
Repeat two more time for 3/30 total in cadence

Few dynamic exercises as we moseyed around school

At back of school hit some Derkins and Dips in honor of CSPAN :stuck_out_tongue_winking_eye:
MARY: all along the way
ANNOUNCEMENTS:
Bethel serve 3rd of July
4th of July convergence
The Barry July 22

COT: right on time

“A cord of three strands is not easily broken.” Ecclesiastes 4:12

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Cross Pollination at Bushwood

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WARMUP: IC: IW HW CP WM AST MC

THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10

Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees

Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.

Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.

Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.

Explained JackAss Burpee Webs. Hope to see it recorded in a BB!

Mosey to COT

MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.

ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.

COT: Prayers & praises and YHC prayed us out.

Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.

Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.

Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!

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Enter The Snake Pit Hurricane

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12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford!

<@U072Z2Z380L> brought out FNG Binford because of tools or something along those lines. :clap:

<@U076RS8F1DG> brought out his 2.0 FNK Grogu who can outrun all us old guys. :tada:

<@UST30T7FF> was on-deck after running 2,000 miles or something like that. :man-running:

<@U01NGHPR2HW> was blinding us with science and his shirt. :tshirt:

<@U083QU67RF0> still looks like Radar from M.A.S.H. to me. Nothing wrong with that. :hospital:

<@U5KBYSF6Y> was doing his best hair impression of Conan O’Brien :haircut:

<@U061P7HUFRR> was advertising for the next 2nd F event and for pizza next time. :pizza:

<@U076RS8F1DG> was holding the flag during COT and lead his family by bringing his 2.0. :us:

<@U01ABNC7YLU> was ready to sweep the leg at any moment :martial_arts_uniform:

<@UN6PTD007> was the king as always. :crown:

That’s my report. It has been submitted to the master of puppets and the sandman in charge.

Thrill is gone.

COT:
Bethel men’s shelter
Tortoise and Hare
Varsity going to one hour at 0500

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