WARMUP: 2.5 mile pre-run
THE THANG: ladder then four corners
MARY: some
ANNOUNCEMENTS:
COT:
Get Max Heart Rate
What Is My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:
220 minus your age
Training with a heart rate above this level can be dangerous. It is advised to work at a level that suits your fitness levels and heart health.
The Norwegian 4×4 workout outlines a target heart rate of 85%-95% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 8 or 9 out of 10, where talking feels challenging.
4×4 Workout
To complete the Norwegian 4×4 workout:
Warm-up
Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.
Intervals
4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you’re running, this could be your 5k or 10k pace.
Active recovery
3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.
Repeat
For a total of 4 high-intensity intervals and rests.
Cool down
Bring down your heart rate slowly, then stretch.
COT:
Family
Mental Health
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat
THE THANG: 5 stations, we honored a fallen soldier to start each station.
5 minutes of work at each
Station 1: Spc. Joseph Nurre
“Volunteered to serve so his best friend wouldn’t be alone. He was killed by a road side bomb on August 21st, 2005.”
Focus: Leg endurance + cardio
• AMRAP 5 min:
• 20 Squats (scale: jump squats or air squats)
• 40 Mountain Climbers (4-count)
• 10 Step-back Lunges (scale to lunge hold for knee-friendly)
⸻
Station 2: Sgt. 1st Class Paul R. Smith
“Held his position under attack and manned a .50 cal, saving over 100 men at the cost of his life.”
Focus: Agility + balance
• 5-min Ladder:
• 5-10-15-20…
• Cone shuffles (10 yards out/back)
• Single-leg deadlifts (alt. legs, bodyweight or sandbag)
• Broad jump → backpedal return
⸻
Station 3: Spc. Ross A. McGinnis
“Threw himself on a grenade in a Humvee, absorbing the blast and saving his crew.”
Focus: Core and grit
• EMOM x 5 min:
• 15 Flutter Kicks (4-count)
• 10 Heels to Heaven
• Plank hold for remaining time
(Modify by reducing reps or sub flutter kicks with bent knee variations)
⸻
Station 4: Cpl. Jason L. Dunham
“Used his helmet and body to shield fellow Marines from a grenade, ultimately giving his life for theirs.”
Focus: Mobility + lower-body strength
• AMRAP 5 min:
• 20 Walking Lunges (or lunge in place)
• 15 Groiners (hip mobility)
• 20 Side Lunges (10 each side)
⸻
Station 5: Sgt. 1st Class Jared C. Monti
“Repeatedly braved enemy fire to rescue a wounded soldier. Was killed on his third attempt.”
Focus: Speed + explosive lower body
• Tabata (20:10 x 8 rounds) – Alternate:
• Box Jumps or Tuck Jumps (scale: step-ups)
• Sprint or High Knees
(Modify jumps to step-ups or fast step-backs)
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting)
THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins.
Moseyed to cafeteria picnic tables, 2 rounds of 20 Step ups/LBC/Elevated Glute Bridges
Moseyed to Parking Lot, ‘Cide Burpees run out to parking line, 5 burpees back to wall and sit for 6, next row out and repeat 4 times.
Go grab the log and Cindy’s, 2 men carry log to bottom of hill and back up, other pax use Cindy for OH Press, BO Rows & Goblet Squat, then rotate. Eventually switched from Cindy work to SSH, Merkins and Mt Climbers.
Returned the toys and back to COT
MARY: Each man got a round of their favorite
ANNOUNCEMENTS: Murph, T&H, C&H and Bethel
COT: Always
WARMUP:
Overhead clap
Windmill
THE THANG:
Partner workout
-40 Burpees
-60 Merkins
– 80 Squats
-100 LBCs
-120 side straddle hops
4 Corners
Round 1 – 30 reps
Round 2 – 20 reps
Round 3 – 10 reps
Station 1
Burpees
CDD
Wind Sprints
Station 2
Side straddle hop
Donkey kick
Penguins
Station 3
Merkins
Plank jacks
Shoulder taps
Station 4
Mountain climbers
Squat jumps
Flutter kick
MARY:
ANNOUNCEMENTS:
Murph on Monday
Bethel Men’s shelter
COT:
WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.
We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Head to FCMS and loop the car rider line, cross to the CRHS, loop their lot, unwind the FCMS lot then head back to COT
WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey
THE THANG: 4 corners that were actually a straight line
Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave diggers, Freddy Mercurys, bear crawl, SSH, Imperial Walkers out of sync, slow squats
Broga
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT: