WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
We had 9 at the Stockade for one of the last days of 2023
Started off with a basic warmup.
Short Mosey around the parking lot back in front of the Dance studio.
15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers
First Routine
12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.
Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.
Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS
I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.
We then took a short mosey around the parking lot again for the second routine of the morning.
This format was similar to the Laredo workout but obviously modified.
4 rounds
25 Merkins
25 Squats
25 BBS
Lap that we just did in the parking lot.
It was here I put on some music for the PAX as we did these exercises.
With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.
COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.
AYE!
Always fun to lead.
Thanks to all of you!
WARMUP: Route discussion
THE THANG: out and back to QT (Springfield Pkwy). 3 out and 3 back
MARY: Stretching
ANNOUNCEMENTS: Yes
COT: Even Better
WARMUP: Everything in cadence to 10
Windmills
Cherry pickers
Moroccan night clubs
SSHs
1 lap around the full parking lot
THE THANG:
Upper Body 4 Corners )4 laps)
4 corners:
1st – 10 merkins
2nd – 10 diamond merkins
3rd – 10 wide grip merkins
4th – 10 merkins
4 laps
Before each lap:
5 burpees
10 Tricep dips
10 CDDs
10 shoulder taps
Leg Day Pyramid:
5 Jump Squats
10 lunges
15 squats
20 sumo squats
25 calf raises
30 SSHs
MARY:
4 minutes of ab work.
WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area
Sprocket thang at the grass field: Wheel Spoke
Center Hub: 5 burpees
Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub
Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub
Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub
Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub
After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.
MARY: None
ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer
WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).
Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.
I always enjoy reading and hearing about success stories. The struggles, hardships, and the eventual victories. Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people. These traits, when combined “can turn dreams into reality.”
Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below. We ran a lap around the carpool circle and repeated process until all ten traits were covered.
HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment. (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)
Great job everyone!
Final note..I know from experience that you tend to fall on your face several times before you see a victory. It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
WARMUP: It was cold so we got right to it.
SSH, WindMills, Produce Pickers. Then we mosey to the smaller circle at the apartments for some clock work. Then ran to Sonic.
THE THANG: DORA was there with 100 wide arm merkins, 200 V-ups and 300 sumo squats. For those who were fast, combination of LBC and or Merkins. Ran back towards COT. Needed more milage so on to Harris Teeter for a wall sit with burpees. Change Order requested happy jumps, it was entertaining!! 40-love ended with a Karate Kick!
MARY: Went around with AH, Hello Dolly and Gas Pumpers
ANNOUNCEMENTS: Readctge news letter, D2D, Wednesday mini Convergence, and more,
COT: Prayers for patience, trust in tge lord and mental health during the season.
WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT: