Tag: Ruby Slippers

Mucho Chesto

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It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.

Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.

Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious

Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.

Ran to the next parking lot for lunges.

Back to COT for announcements, prayers and praises.

Jwow

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Movie Trivia

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Killed a minute or two for warm ups waiting for Boogie to arrive, he was still late and found us at the elementary bus drop off.

Do the exercise, ask the Question If correct run a lap, if incorrect, 5 Burpees then run a lap.
· In what city does the Polar Express pick up the Hero Boy?”
– Grand Rapid MI – 10 SSHs (IC)
· In “A Christmas Story,” which department store has the item in its window that Ralphie wants?
– Higbee’s – 10 Monkey Humpers (IC)
· Where is the McCallister family planning to spend Christmas in the original Home Alone
– Paris – 10 Moroccan Night Clubs (IC)
· What is the name of the dog in “How the Grinch Stole Christmas?”
– Max – 10 Low Slow Squats (IC)
· In “ELF” what department store does Buddy work in (before getting fired)?
– Gimbels – 10 Merkins (IC)
· In “Jingle All the Way,” what is the name of the action figure that the father is desperately trying to obtain?
– Turbo Man – 10 Mak Tar Jai (IC) – up downs/plank
· What are the neighbor’s names in “National Lampoon’s Christmas Vacation?”
– Margo and Todd – 10 American Hammers (IC)
· What color is the ornament Charlie Brown puts on his tree?
– Red – 10 Hand-Release Merkins (IC)
· What is the name of the head elf in “The Santa Clause?”
– Bernard – 10 Smurf Jacks (IC)
· In “A Christmas Story” what happens to Ralphie’s little brother Randy”? (multiple choice) Wear a bunny costume; Tongue stuck to a frozen pole; Falls in the snow and can’t get up? Mouth washed out with soap?
– He Falls in the Snow – 20 Calf Raises
· In the movie, “Fred Claus”, Santa’s bitter older brother was played by? (multiple choice) Vince Vaughn; Bradley Cooper; Owen Wilson, or Bill Murray?
– Vince Vaughn – 10 Wide Arm Merkins (IC)
· What’s the name of the town It’s a Wonderful Life takes place in
– Bedford Falls – 10 Jump Squats (IC)
· In, “Home Alone”, what was the name of the traveling polka band Kevin’s mom travels with?
– The Kenosha Kickers – 10 Carolina Dry Docks (IC)
· In the movie “Elf” what does Buddy make on the Etch a Sketch that is displayed in the store?
– Mona Lisa – 10 Singlet Merkins (6 count: Mak Tar Jai + merkin)
· Twice in “Die Hard,” Sgt. Al Powell sings a Christmas-related song to himself. What’s the song?
– “Let it Snow” – 5 Burpees
· In “Christmas Vacation”, how many lights were on the Griswold house? (multiple choice) 10,000, 25,000, 50,000, or 75,000
– 25,000 – 10 Hello Dolly’s (IC)
· In “Home Alone”, where does Kevin’s family go for Christmas?
– Paris – 10 Reverse Crunches (IC)
· In “The Santa Claus”, how does Scott Calvin become Santa?
– Previous Santa fell off the roof – 10 Flutters (IC)
· What’s the name of the young girl who befriends Frosty in the classic TV movie Frosty the Snowman
– Karen – 10 Box Cutters (IC)
· What city did Miracle on 34th Street take place? (multiple choice) Boston, New York, Chicago or New Jersey
– New York – 10 Alternating Shoulder Taps (IC)
· What is the name of the opening song in The Nightmare Before Christmas
– This is Halloween – 10 LBCs (IC)
· In the Nightmare Before Christmas, what does Jack call Santa Claus
– Sandy Claws – 10 Freddy Mercury’s (IC)
· In “Christmas Vacation” what is the final spoken line? (multiple choice) “Where is Eddie?”; “Merry Christmas, kiddo”; “And to all a good night”; “I did it”
– I did it – 10 Bobby Hurleys
· In “Christmas Story”, what is the name of Ralphie’s Father?
– The Old Man – 10 Plank Jacks (IC)
· What type of animal blocks the Polar Express on its way to the North Pole?
Caribou – 10 Curtsey Lunges (each leg)

We got most wrong, but are stronger for it.
Some COT was done per requirements.

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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Eve of the Lord’s birth – convergence

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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

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First Responder Tribute Trifecta

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WARMUP:
– SSH x20
– Merkins x10
THE THANG:
Officers Jeff Shelton & Sean Clark

Officer Sean Clark
Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving in the U.S. Air Force, he returned home to care for his family and worked as a maintenance technician before joining CMPD. He fulfilled his lifelong dream of becoming a police officer in 2006 and quickly earned the respect of his peers. Sean was a loving husband to Sherry and father to a young son, with another child on the way. He was killed alongside Officer Shelton while responding to a call. His life continues to inspire through memorials and scholarships.
DOB 11/22/1972
– 11 Pushups
– 22 Burpees
– 19 Hand Release Pushups
– 72 Single Count Flutters (count 1 leg)

Badge # 3769
– 37 Crunches
– 69 Shoulder Taps (count 1 shoulder)

Officer Jeff Shelton
Jeff Shelton was a U.S. Marine and a six-year veteran of the Charlotte-Mecklenburg Police Department, known for his boundless energy, deep character, and love of the outdoors. Raised in Monroe, NC, he played multiple sports and never met a stranger. Jeff was pursuing further education and was active in the Fraternal Order of Police. He was a devoted husband to Jennifer and loved his cocker spaniel, Cody. Jeff was tragically killed in the line of duty while responding to a disturbance call. His legacy lives on through a foundation that supports law enforcement and future officers.

DOB 9/9/1971
– Jacob’s Ladder
– 8 Wide Arm Pushups
– Run to the top of the hill
– 1 Donkey Kick
– Run to the bottom of the hill
– 7 Wide Arm Pushups
– Run to the top of the hill
– 2 Donkey Kicks
– Run to the bottom
– Continue series until you complete 1 Wide arm Pushup and 8 Donkey Kicks

Firefighter Richard Michael Sheltra
Richard Sheltra was a kind soul with a quiet demeanor and a servant’s heart. Born and raised in Charlotte, NC, he was drawn to service from a young age and joined the Pineville Volunteer Fire Department. He played football and lacrosse, studied Fire Science, and earned accolades including Rookie of the Year. Richard was in the final stages of applying to the Charlotte Fire Department when he was tragically killed battling a three-alarm blaze. He died doing what he loved—serving others in their time of greatest need. His legacy continues through a foundation that supports first responders.

End of Watch (4/30/2016)

– Bear crawl 10 yards – 1 burpee
– Reverse bear crawl back
– Bear crawl 20 yards – 2 burpees
– Reverse bear crawl back
– Bear crawl 30 yards – 3 burpees
– Reverse bear crawl back
– Bear crawl 40 yards – 4 burpees
– Reverse bear crawl back
– Bear crawl 50 yards – 5 burpees
– Reverse bear crawl back
–
– Run 50 yards – 6 burpees
– Nur back
– Run 40 yards – 7 burpees
– Nur back
– Run 30 yards – 8 burpees
– Nur back
– Run 20 yards – 9 burpees
– Nur back
– Run 10 yards – 10 burpees
– Nur back

Detective Michael Robert Doty
Mike Doty was a man of quiet strength, deep compassion, and unwavering commitment to service. He shared a close bond with his twin brother Chris, and both served with the York County Sheriff’s Office. Mike worked in drug enforcement and coordinated the Narcan program, saving lives in the fight against opioid addiction. He was also a SWAT team member, always ready to run toward danger. Mike was killed in an ambush while responding to a domestic violence call. His family later learned of his many quiet acts of kindness—mentoring youth, paying bills for families in recovery, and more. His legacy is one of honor, humility, and love.

12 Years of Service and 37 Years of Life
– 12 Hand Release Push ups
– Run 100 Yards
– 37 Bicycles
– Run 100 Yards

Badge # 809
– 80 Flutters (count 1 leg)
– 9 V-ups

End of Watch 1/17/2018
– 1 50 Yard Crab Walk
– 17 Diamond Pushups
– 20 Squats
– 18 Jump Squats

MARY:
ANNOUNCEMENTS:
COT:

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Run Run Rudolph

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This ended up basically being a shield lock workout. With several of us having nagging injuries, we mainly did running today.

WARMUP: warm-up lap around the track, SSH, Windmills, Moroccan Night Clubs

THE THANG: The Laredo- 6 rounds. 24 Squats, 24 Merkins, 24 Lunges, run a lap around the track. Since it was just the 4 of us, we decided to do this together in cadence.

Then we did some mountain climbers & sprints. For 4 minutes, 25 mountain climbers and the goal-line then sprint to the other goal-line. Rinse and repeat for the full time.

MARY: LBC, Box Cutters, Big Boys, Roseletta, Flutters, American Hammers, Freddy Mercury, something else I can’t remember.

ANNOUNCEMENTS: Christmas Eve Convergence, Bethel on 1/1, pending AO changes, read your newsletter.

COT: Prayes for travels, family, marriages, recovery

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8 Days Till Christmas

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WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club.
THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC’S (30) Hello Dolly’s (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25), Dips (20), Single Arm Rows Left (10) Right (10).
MARY: LBC’S 10 Hello Dolly’s 10.
ANNOUNCEMENTS: Break The Dam Series January 31st 2026.
COT: Prayers went up for Teddy and his family and Harry Carry for his ankle and shoulder.

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KettleBrrr & Chill

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Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don’t worry, added a couple of heavy coupons that took their toll on the PAX. What doesn’t kill ya makes you at least 1% better.

WARMUP: Mosey around the COT parking lot for about 3 min and ended near COT where my board of pain was placed and couple of heavy coupons lay lurking. We completed all of the cardio exercises listed on the board in succession to complete the warmup – 30xSSHIC , 20xMCsIC, 10xBurpeesOYO

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
60 reps – SSH
50 reps – Alt. 1 Handed KB Swings
40 reps – Mountain Climbers
30 reps – Alt. 1 Handed KB Swings
20 reps – Burpees
10 reps – Alt. 1 Handed KB Swings
Run length of parking lot away from FB stadium, NUR back.

Round 2:
60 reps – SSH
50 reps – Alt. Rev Lunges w/ KB
40 reps – Mountain Climbers
30 reps – Alt. Rev Lunges w/ KB
20 reps – Burpees
10 reps – Alt. Rev Lunges w/ KB
Run length of parking lot away from FB stadium, NUR back.

Round 3:
60 reps – SSH
50 reps – Alt. Snatches w KB
40 reps – Mountain Climbers
30 reps – Alt. Snatches w KB
20 reps – Burpees
10 reps – Alt. Snatches w KB
Run length of parking lot away from FB stadium, NUR back.

Round 4:
60 reps – SSH
50 reps – Alt. SquattoCleantoPress w KB
40 reps – Mountain Climbers
30 reps – Alt. SquattoCleantoPress w KB
20 reps – Burpees
10 reps – Alt. SquattoCleantoPress w KB
Run length of parking lot away from FB stadium, NUR back.

The format described above was completed while the PAX took turn farmer’s carrying 2 – 45lb plates approx. 40-50 yards each trip. Each PAX took 5 trips. Forearms and fingers were aching by the end. PAX made it into RD #3.

MARY: None

ANNOUNCEMENTS: Bethel Men’s Serve on Jan 1st

COT: STK!

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It’s raining Cindys

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WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.

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