WARMUP: Quick lap with stops
THE THANG: Hard stuff. Mostly suicides.
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: Quick lap with a few stops
THE THANG: Hard stuff
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.
Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!
WARMUP:
THE THANG:
The regular season football season came to a close yesterday and so did our Pigskin Pick’em fundraiser for the FM Schools F3 scholarship fund.
We raised $333 dollars that will go into the FM F3 Scholarship fund :
College Pick’em (9 participants)
1st place @Sprocket won $86
2nd place @Kermit won $22
NFL Pick’ems (9 participants)
1st place @Badlands won $108
2nd place @Sprocket won $27
Thank you all for playing and I am looking to maybe do this again next season.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot
THE THANG:
TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending
Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600
ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack
COT: Prayers for mental and physical health
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: 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: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!
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.