Tag: Ruby Slippers

Hang on tight

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WARMUP: one dialed back round of the workout
THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees.

We did 8 rounds and finished it with a 400m cinder block in each hand farmers carry.
MARY: Yes.
ANNOUNCEMENTS: yes.
COT: yes.

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God Bless Saturday

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WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward dog
THE THANG:
Indian run with 3 merkins then sprint

1776 workout
17 merkins
76 squats
17 CDD
76 LBC
17 Mike Tyson’s
76 Lunges
27 Imperial Walkers
76 Sumo Squats
Lap together burpee in the middle

Basketball shuffle
Group does LBCs
One member does a merkin on one sideline and a Bobby Hurley at the hoop then another merkin on the other sideline shuffling across

MARY:
Stretching

ANNOUNCEMENTS:
Bethel men’s
Dam to Damn pickup
Jaeger

COT:
Prayers for brotherhood, health and bountifulness of God

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Sure you don’t want to just grab a coffee?

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WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let’s get outta here, it’s cold

THE THANG:
4 corners around Kingsley loop:

2 rounds, 20 reps each of

Corner 1 – Upper Body
Merkins
Derkins
CDDs

Corner 2 – Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)

Corner 3 – Gut
Big boys
Flutters
Hello Dollies
Plank jacks

Corner 4 – Get some (just 1 round)
SSH
Burpees
Bear crawl

Repeat – we got to Leg day a 2nd time

MARY:
Sprint the last 100 yards or so back to COT

ANNOUNCEMENTS:

COT:

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Q-School Jan 2025

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WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there’s more ice on vehicles. If you’re gonna run off, do it knowing that a guy could show up late and you’d be leaving him.
THE THANG: Mosey with some work and some discussion. The 1st F is about Fitness not exercise. So, it matters less what exercise you call and more that you do it well with vigor.

YHC set up 4 corners, but had the PAX call an exercise and mode of transport. The point is, it doesn’t matter what we do, but the consistency and intensity with which we do it. Don’t get so caught up in Qing the hardest or craziest stuff (not that there’s anything wrong with that if you can dem oit), but that isn’t the most importnt thing.

We covered some more ground. Did some bulgarian split squat. Did some wall sitting and chatting with a burpee line.

Got to the band practice lot and had some PAX call cadence. Quite a few of the newer PAX here are ready to Q! The Pirate in particular called well in cadence, and he had a Q on the books for Friday at Stockade. However, I neglected to mention that you should SHOW UP to the AO you’ve agreed to Q. So, he of course fartsacked through that Q. Oh well, better luck next time.

NM:: Topics discussed included WHY:
– the early gloom
– cause if not then, it ain’t gonna happen
– starts the day up 1-0
– makes you intentional the night before
– workouts need to be hard
– increases vulnerability if you’ve been humbled
– intensity and consistency matter
– push don’t settle
– men don’t show up for easy
– lead in a rotating fashion
– This is a leadership development organization
– If the same guys lead ALL THE TIME, that doesn’t develop leaders
– we practice leadership like lawyers practice law. and we’re always getting better
– outside in the elements
– #1 helps keep it free
– we have to overcome the circumstances of our environment
– test of your resolve
– You committing and posting in the wet/cold tells the Q and other men that they matter more to you than temporary discomfort
– It’s Fitness over specific Exercises
– Do the work, don’t fret about everything being unique
– Consistency is more important that innovation
Encouragement was given to
– lean into COT
– if you’re not accelerating in your 2nd and 3rd, you’re missing the point. Make it habit of preparing to share something briefly at COT. Your sharing allows another man to break his own wall and be willing to share
– Share your failures. If you aren’t failing, are you really trying?

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Slippery on Deck

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Three pax posted to The Yard after the ice-pocolypse. Started with mosey run and then: Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
-short run-
Thang: F3 card deck…and each pax got one veto (the option to skip their or another’s card and go to the next one).
Mary included in the thang.
Fini

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Snow Date With Cindy

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WARMUP: SSH, Mosey
THE THANG: Choose a Cindy, short move to location 1 for 45 seconds on/15 seconds off of the following: curls, squats, plank, triceps;
Move (farmer carry) approximately 400m to location 2 for squats, plank, triceps, curls;
Move (farmer carry, other side) approximately 400m to location 3 for plank, triceps, curls, squats;
Move (shoulder carry) approximately 400m to location 4 for LBC, dips, plank, merkins;
Move (shoulder carry, other side) approximately 400m to location 5 for squats, leg lifts, plank, curls;
Move (rifle carry) to return Cindy and mosey to COT
MARY: brief plank for six
ANNOUNCEMENTS: Newsletter
COT: prayers lifted for family and our neighbors in LA

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30/30 Hominy Time – Blind Melon soundtrack

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30/30 Format.
Q for first 30 minutes 1st F: Hominy
Q for second 30 minutes 3rd F: Bitcoin

WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
THE THANG:
Commence soundtrack: Blind Melon. Album: Blind Melon (edited for length. Amazon Music Playlist: “Blind Melon F3 30/30”) We used Suplex’s BIG bluetooth speaker. It bellowed over the entire parking lot. Great volume! But it ran out of battery. Fortunately I had a backup bluetooth speaker for the last five minutes. Not as loud as Suplex’s though.
Part 1: 80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2: Ladder
Complete the first exercise on the list. Run lap. Complete the second exercise on the list. Run lap. Repeat. The lap begins with a 12 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank (We stopped right about here and didn’t run a lap after it.)
The rest of the ladder (didn’t have time for it):
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
20 Low Slow Squats
MARY: None. We finished at 5:30am on the dot. In teaching, we call that bell-to-bell instruction.
ANNOUNCEMENTS: You know, the thing.
COT: Incorporated into our second 30 minutes, 3rd F Q by Bitcoin. Great coffee provided by Suplex.

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Just another day at the Badger

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WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography
THE THANG: moseyed to pull-up bars and instructed the following:

300 meter run (approx)
5 rounds of Cindy
300 meter run
4 rounds of Cindy
Etc….

Cindy is 5 pull-ups 10 merkins and 15 squats

When we all finished we moseyed to the triangle shaped awning where we did the Bermuda Triangle workout created by Private Dancer:

First station:
10 burpees
20 Derkins
30 merkins
40 CDD
50 mountain climbers

Lunge walk to second station:
10 big boys
20 V ups
30 LBCs
40 x- factor
50 backscratchers (penguins)

Bear crawl to third station:
10 Bobby hurleys
20 ankle touch squats
30 no surrenders
40 sumo squats
50 lunges

We finished up and held COT right there under awning

Message was that we have to put our faith in something, choose wisely!

MARY: no time
ANNOUNCEMENTS: D2D 10k, blood drive and bethel
COT: yes

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Black Diamonds in Cadence (Honey Badger)

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25 Burpee in cadence + NUR hill
15 Merkins IC + NUR
25 squats IC + NUR
25 Bomb Jack Single ct IC + NUR
20 CDD’s IC + NUR
15 Monkey Humpers IC + NUR

5 pull ups/25 SSHs
10 pull ups/50 SSH
15/75
10/50
5/25

Mary

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New Year’s Lessons and a triumphant return

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WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.

Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.

PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall

THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca

BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.

PAX repeated this sequence once more.

Mosey off to the next lot

Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca

Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.

50 burpees
100 squats
150 double count flutters

All finished and we moseyed to the basketball court and circled up for abs

LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence

Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.

MARY: see above, but she was not there. Open to all men.

ANNOUNCEMENTS: We’re announced. Read your newsletter.

COT: remains the fifth core principle

YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:

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