WARMUP: :white_check_mark:
THE THANG: :white_check_mark:
MARY: :white_check_mark:
ANNOUNCEMENTS: :white_check_mark:
COT: :white_check_mark:
Four posted at the last RoF for 2025.
Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas.
Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers (i.e. 30 pull ups and then 20 manmakers).
Then did a quadzilla: run down the hill and nur back up; repeat for 4x.
Harry Caray took over with some toy soldiers and then to the football field for:
Bear vs Crab soccer (two pax could only bear crawl, other two could only do crab walk). We swapped bear/crab too.
Clothespin tag: get 4 pins, and pax earned additional pins by correctly answering F3 questions (credo, mission, core principles etc). Then we played tag.
Ended with slam ball (15 lbs) mary: pax on their six and toss slam ball to eachother (be nice and call their name before tossing), pax did sit ups with ball before tossing.
Fini.
COT
WARMUP: mosey to back of school – exercises in cadence were windmills x 12, beet pickers x 12, imperial walkers x 12, hillbilly walkers x 12 and side straddle hops x 12
THE THANG: 5 rounds of Christmas – 23 reps on rounds 1&2 and 12 reps for rounds 3 & 5
Carolina Dry Docks
Heels to Heaven
Rosalitas
Incline Merkins
Sumo squats
The Lunge
Merkins
American Hammers
Side Straddle Hops
Splinter was king and we had enough time to mosey behind the school for dips and incline merkins.
Mosey on the COT in time for 0600
MARY: no time. She wasn’t there anyway – open to all men
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
This ended up basically being a shield lock workout. With several of us having nagging injuries, we mainly did running today.
WARMUP: warm-up lap around the track, SSH, Windmills, Moroccan Night Clubs
THE THANG: The Laredo- 6 rounds. 24 Squats, 24 Merkins, 24 Lunges, run a lap around the track. Since it was just the 4 of us, we decided to do this together in cadence.
Then we did some mountain climbers & sprints. For 4 minutes, 25 mountain climbers and the goal-line then sprint to the other goal-line. Rinse and repeat for the full time.
MARY: LBC, Box Cutters, Big Boys, Roseletta, Flutters, American Hammers, Freddy Mercury, something else I can’t remember.
ANNOUNCEMENTS: Christmas Eve Convergence, Bethel on 1/1, pending AO changes, read your newsletter.
COT: Prayes for travels, family, marriages, recovery
WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.
RICHARD SHELTRA – ROUND 2
WARMUP: Plank while reading article. Mosey to cinder block area – SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup.
THE THANG: 4 rounds of the following – 20 curls with cinder block, 20 OH presses – mosey down hill – 20 merkins, 20 LBCs, 20 flutters – mosey back up hill and repeat.. After completion of 4 rounds, mosey to main entrance of school to do 4 rounds of the following – 20 dips, 20 step ups, and 20 calf raises utilizing benches. Mosey to side of school to complete 4 rounds of wall sits while pax bear crawls out and crawls back. We then used light poles in the parking lot to complete 20 squats, 20 merkins, 20 carolina dry docks at each pole with lunge walks and bear crawls in between. Nur back to flag for mary.
MARY: American hammer, flutters, hello dolly, big boy sit ups, body destroyers until 6 am.
ANNOUNCEMENTS: Christmas Party!
COT: Prayers and praises.
WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch
Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium
THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line
Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion
Repeat until 5:45 – we got about 4 down and backs
Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed
MARY: 4 minutes of ab work, everyone got to call an exercise
ANNOUNCEMENTS: yes
COT: yes
WARMUP: skipped it
THE THANG:
Honored Richard Sheltra
Firefighter
Pineville-Morrow Volunteer Fire Department and Rescue
North Carolina
Age: 20
Year of Death: 2016
Year Honored: 2017
Richard Michael Sheltra
Richard was born June 2, 1995, to Michael and Linay Sheltra. Raised in Charlotte, North Carolina, Richard was born to be a firefighter. His father is a former chief of the Carmel Volunteer Fire Department, and his mother rolled on calls until the early stages of her pregnancy with Richard. Nicknamed “BamBam” for his sometimes less than graceful mannerisms, Richard made a habit of showing up to his sister’s pretend tea parties in full junior firefighter gear as a young boy.
He graduated from South Mecklenburg High School, where he played football and lacrosse and was active in Key Club and Young Life. Immediately after high school, he turned all of his focus and energy toward becoming a fulltime firefighter. He took classes in fire science at Central Piedmont Community College and joined the Pineville Volunteer Fire Department. Richard followed the legacy of both mother and father who are retired volunteers of Carolina and Carmel Fire Departments. A diligent student and faithful volunteer, Richard earned A’s in classes toward his degree and accumulated firehouse accolades, including Most Training Hours and Rookie of the Year. Richard was in his fourth year as a volunteer firefighter and in the final stage of the application process for the Charlotte Fire Department.
The consummate southern gentleman, Richard loved his country, his boots, chocolate chip cookies, country music, and Alabama football. He loved the outdoors and working out. He had a strong, quiet Christian faith that showed itself in his desire to serve his community and his caring for others. When asked why he wanted to be a firefighter, Richard wrote that he wanted to be there for people who may be experiencing “the worst day of their lives.”
On the day of his death, April 30, 2016, Richard spent the day with his mother. After joining her in a charity walk and later having dinner with her, he reported to the station as there were storms headed into the region. During the storms, the department was dispatched to a working fire in a strip mall. He was one of the members on the initial suppression line, became disoriented, and died as result of asphyxiation. His brief 20-year stint on earth made a difference in many lives. He is deeply missed by his family, friends, and fellow firefighters.
Greater love has no one than this, than to lay down one’s life for his friends. John 15:13
After this which we I read during a plank hold we moseyed to grab the Cindy’s and went to the track…
“The Ladder of Pain”
60 min AMRAP (total
reps – laps don’t
count)
400m after EVERY
round
Rd 1 – 10 OH Squats
Rd 2 – R1+20 T-
merkins
Rd 3 – R1&2+30 Block
swings
Rd 4 – R1-3+40 front
squats
Rd 5 – R1-4+50 OH
Presses
Rd 6 – R1-5+60 Rowers
Rd 7 – R1-6+70 sumo
squats
Rd 8 – R1-7+80 high
rows
Rd 9 – R1-8+90
Crunchers
Rd 10 – R1-9+100
Most got through round 5, Max got through 6 I believe
Ran out of time…
MARY: see above
ANNOUNCEMENTS: Christmas Party, Bethel, pints and padres
COT: yes, prayers for Geronimo
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.