Tag: Rumbling Bald

The Golden Boy

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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

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Cleaning The Yard

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The Yard 10-19-24 (Cleaning The Yard)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)

The Thang
Mosey to The Yard
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
2 Laps around yard
COT (Mary call-outs)
Headcount, Name-O-Rama
Announcements
Prayers & Praises
End with prayer

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Heavy Ball Play

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Mosey run
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).
Run
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – bobby hurleys; bearcrawl-merkins; lunge walk-squats
Run
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
Run
Thang3: Bars: Pull ups, chin ups, toes2bar, knees2chest, switch grip pull ups. All mostly 5 to 7.
Thang4: tea party toss: pax have cinder block and do exercise while one pax tosses a 15lb slam ball a distance of 60ft out and 60ft back. Work was: curls, OH press, kb swings, goblet quats, uneven merkins. Then did LBCs with cindy.
Run
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

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The Grizzly

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WARMUP:
Parking Lot Mosey – Warmup at Stop sign
1. 20 SSH IC
2. 10 Windmill IC
Parking Lot Mosey – Warmup at COT
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
THE THANG:
Mosey to Field / Track
Buy-In: 10 Burpees
1. Bear Crawl to 20y – 25 Merkins
2. Bear Crawl to 40y – 25 Flutters (SC)
3. Bear Crawl to 40y – 25 LBC’s
4. Bear Crawl to 20y – 25 Plank Jack (SC)
5. Bear Crawl to EZ – 40 Squats
Rinse & Repeat to other EZ
400m Indian Run
Bleachers
1. 20 Dips
2. Run length of bleachers
3. Return up/down all stairs
4. 20 Dips
Cash-Out: 10 Burpees
MARY: Flutters, Big Boy Situps, Freddie Mercurys, Peter Parker
ANNOUNCEMENTS: RYN, Christmas Party, Bethel Serve
COT: Prayers & Praises

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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