Stretch- warm up
SSH
LSS
Merkins
Run to pull up bars
5 Pull ups
10 Merkins
15 Squats
5 sets
Down to school
Burpees with feet onto wall on jump
Dora
100 CDD
200 LBCs
300 shoulder taps
ANNOUNCEMENTS: read newsletter
COT: prayers
WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:
Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)
23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died
24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed
20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed
16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships
11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans
6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed
3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed
MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital
WARMUP: SSH, Windmills, Cherry Pickers, Moroccan NC
THE THANG: The Del & The Davidson
The Del:
25 Burpees
400 meter Run
25 Weighted Pull-Ups
400 meter Run
25 Handstand Push-Ups
400 meter Run
25 Chest-to-Bar Pull-Ups
400 meter Run
25 Burpees
The Davidson:
800 meter Run
10 Thrusters
600 meter Run
20 Cindy on your Back Squats
400 meter Run
30 Goblet Squats
200 meter Run
40 Bentover Rows
MARY: Chest Presses, Curls, Flutters, Hello Dollys, American Hammers, Freddie Mecurys
ANNOUNCEMENTS: Bethal Men’s Shelter on Wednesday. No items need, just show up to serve. Register for the Christmas Party. Site Q Handoffs on Wednesday
COT: Prayers and Praises from all PAX.
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP:
Quick jaunt to just inside the gate of the football stadium
Keep it simple …..SWIMS
4-count, 15-20 reps, of each
* SSH
* Windmills
* Imperial Walkers
* Moroccan night clubs
* Strawberry pickers
Then to the track….
THE THANG:
Keep it simple yet effective
Perform the string of exercises…..
* 10 burpees
* 20 box cutters
* 30 hand-release merkins
* 40 LS squats
* 50 mountain climbers (2ct)
* Then run a lap (400m)
>> Repeat until time’s up
Everyone got in 4 complete rounds. We could have started on a 5th but took the final 5-6 minutes to work in some yoga to focus on legs, lower back, and hips.
GREAT mumblechatter!! Rainmaker, in his 2nd week of F3, mumblechattered into what became job networking with Splinter that may hopefully lead to a new job. More than a workout!! Awesome!!
COT
ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and try to get involved.
P&P:
* Pulled a CSPAN an went to each PAX asking for a P&P. Alot lifted up to and laid at His feet.
Thank you Bodywash for the opportunity to lead.
Thankful and blessed,
– NASA
Ruck down to FMHS to see the guests from The Rock and Metro. Lots of good conversation along the way. 3.16 miles covered.
WARMUP: Mosey to the track. Did 10 bomb jacks while we waited for the gate to open.
Moseyed to the goaline and did a 100yrd bearcrawl. Jogged back to the start.
5 windmills IC
THE THANG:
Simple workout design for miles and merkins.
1 lap
10 Merkins
10 Werkins
10 LBCs
10 HR Merkins
2 Laps
20 Reps of all the exercises
3 Laps
30 Reps of all the exercises
4 Laps
40 Reps of all the Exercises
Back to 1
I also used a whistle that when blown meant 5 bomb jacks.
Solid effort by everyone as we all got plenty of miles and merkins.
Thanks to all who came out!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 1 Lap Mosey with high knee, but kickers, and toy soldiers, 24 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
#1 “The Loredo” (6 rounds)
24 EA – Squats
24 EA – Merkins
24 EA – Walking Lunges
#2 we moseyed to the bars
(6 rounds)
5 EA – Pullups
10 EA – Merkins
15 EA – Squats
20 EA – LBC’s
Once the 6 was done we did a lap around the parking lot
MARY: Gas Pumpers (not fun!) Flutters, American Hammers
ANNOUNCEMENTS: Read your news letter
COT: Prayers for patience, health, and Punch Lists wife during her pregnancy.
WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT: