Tag: Sofrito

Sofrito’s Band of Brothers

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WARMUP: Disclaimers and Ruck On!
THE THANG: Rucked about 3.5 miles with 3 stops of different movements.
3 Sets of movements with 10 reps of each.

Stop #1

Dips
Derkins
Curls
Triceps

Stop #2

Moroccan Nightclub
Squats
Hill Billies

Stop #3

Incline Merkins
Dips
Toe Taps x10 each leg

All movements with ruck weight

Bonus Round at the Coach’s Box w/Olaf

Joined our brothers for lap with their burdens

MARY: None, she was missed
ANNOUNCEMENTS: Dam to Bar, Dam to Dam, Bethel Church, read your newsletter
COT: Always stay in COT!

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OTB Acceleration project…you get the idea

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WARMUP: ran over to footloose lot for warmup and introduced first 2 q source foundations. 1. Disruption 2. Language
THE THANG: Ran to church parking lot at the bottom of the hill where we talked about foundation #3: group (which is what our little workout group is).

Crab cakes was then nice enough to relive the glory days with his infamous rugby sprints (which he led) and exercises. So an oldie but a goodie. He led this for about 10 min and then as if this was tee’d up transitioned the lead to Libbity Bibbity. YHC took the opportunity to talk about foundation #4: LDP. LDP is about great leaders developing new leaders.

LB took a few rounds, then handed off to Sprocket for the same lead on a few rounds.

YHC took the q back and led the group to every set of stairs he could find in a 1/4 mile radius, give or take, which is 3 different sets. A little bit of Mary and stretching as we waited for the 6, then headed back to COT.
MARY: Twister broke out his gas pumper.
ANNOUNCEMENTS: yes, but kept this short
COT: YHC covered foundation #5: Preparedness. Remember that we are an organization OF leaders rather than an organization WITH leaders.

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Feeding the Soul

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WARMUP: Intro, disclaimer and we started walking!
THE THANG: The idea was to get in some milage with stopping oiunt of exercises of 10’s. Went over to the new medical center. 1st stop- all 10 count- MNC, OHC, Seal Clap, Plank, and 6in plank. Kept moving to the far lot for ruck work with OHpress, rows and tricep extensions. Then back to the Panera lot for more wor, up the hill with ruck over head and on to the last two stops. We went to the bottom of the hill near Sunbelt where there was a change with 20 calf raises and leg work. Up the hill to the roundabout for some ab work!
MARY:
ANNOUNCEMENTS: D2D Bar, CASUP this weekend
COT: Prayers for health, family health, travel, friend health and coworkers health. Praise for family togetherness.

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Dean Sibrans

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Did a ruck from Kingsley to Macray’s house near WEP. Stopped along the way for merkins and squats and sit ups and monkey humpers and then walked back and did more of the same. Twas a glorious outing that was enjoyed by all. We laughed, we cried, we tickled airborne with feathers and we skipped in perfect unison. That all, ok bye!

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Just Keep Posting

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WARMUP: Imperial Walker, HB Walker, SSH, Windmill, MNC
THE THANG:
11’s. Merkins, run 50 yards, flying squirrels

Partner Dora

Timer 75 yards run out and back

200 bench step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises

Other Thang: 10 wall climbs

Mounting Climbers , slalom run , Big Boy Situps, run back, rinse repeat
MARY: No time
ANNOUNCEMENTS: Bethel Mens Shelter, CSAUP, D2D bar run
COT: Closed in prayer

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Christmas Convergence

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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

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Old Kingsley

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WARMUP:
THE THANG:
100 Wall Step Ups with Ruck on
100 Erkins with ruck on
We rucked 3 laps around old Kingsley Park while sharing a 40# sandbag every 7 minutes
MARY: none
ANNOUNCEMENTS: Bethel Mens, D2D Bar, CSAUP,
COT: Closed in prayer

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Soul Stealer

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WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…

MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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