WARMUP: Yes
THE THANG: Google “Payne Train” lots of pull ups, pushups, squats and running
MARY: yes, abs for five minutes
ANNOUNCEMENTS: newsletter
COT: yes
The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer
WARMUP: Take all weight 1/4 mile to COP
Low slow squats with weight x 10
Hold people’s chair and do Moroccan night clubs x 10
Rucks off and 25 seal jacks I/C
10 Windmills I/C
Rucks on
Imperial walkers x 10 I/C
Hillbilly walkers x 10 I/C
Move all weight to side lot for 11’s about the grounds with weight – Merkins with rucks and squats with rucks and sandbags.
Move to the field. PAX plank with ruck on their left side and, one pax at a time, say one thing they’re struggling with before pulling ruck through to other side. After that, pax said one thing for which they were grateful and pulled ruck through to left side. PAX then recovered from plank. Lesson – we don’t have to bear burdens alone. Sharing them allows us a greater ability to work through them.
Move to lot next to COT for DORA’s – 50 Ruck swings and 100 flutters with ruck press.
Back to COT for more flutters with press and 0600 arrived.
ANNOUNCEMENTS: Golf tourney, BBQ &X-Mas Party – the ultimate 2nd F trifecta. Get involved.
COT: 5th core principle
Thanks for the call Farmers Only :eye:
Warmup:
2 rounds of a Tabata 20 seconds work 10 seconds rest
1.SSH
2. Windmill
3. Merkins
4. Squats
5. Plank jacks
6. LBCS
Next chunk of time
A modified meatloaf massacre from a past IPX workout
20 reps of thrusters
20 reps of merkins 10 each side with bell
20 reps of BBS with Bell
20 reps of shoulder press 10 each side
20 reps flutters with a chest press.
After you complete the first round you will run
4 laps
Then
3 laps
Then
2 Laps
Then 1 lap
Then one last round to get to a perfect 100 reps for each exercise.
Ended right at 6:00
Thanks for the opportunity!
Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.
I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.
WARMUP:
20 SSH
10 IW
20 Mtn Climbers
THE THANG:
Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat
Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC
At each corner, we discussed a Quadrant from Q Source
Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself
Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral
Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others
Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it
COT:
Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton
WARMUP: grab a heavy chain & Ruck
During marching portions, swap every ~5 min on who (partner) was Ruck+2-chainz vs. just Ruck
THE THANG: March to St. Paul Episcopal
In parking lot: all with ruck & Chain
Chainkins, LS-SquatCH, Pickle-Chain-Pounders, Side-Plank-Pulses, other stuff
March along Unity, Group selfie @ Band Camp’s Abode, get to 1st Baptist across 160
Their P-Lot: partner— 1 PAX w/ 2-chainz, 1 using non-mosey MOT of their choice up &back to swap. 2-chainz pax walking w/ OH-press or Hold, curls, etc
MARY: no time for her, but Slow Jams did rub his Tummy with the Chain
ANNOUNCEMENTS: read newsletter
COT: held; WNC victims & workers mostly on our minds
QSchool type workout
WARMUP:
All in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 20 hillbilly walkers
Mosey around football field
– Karaoke, mosey, karaoke
– 10 incline merkins on curb in cadence
– Mosey around bus loop, toy soldiers
– 15 low slow squats in cadence
– Mosey, butt kickers, 10 mike Tyson’s in cadence, mosey, high knees, mosey to parking lot football field
THE THANG:
Count off by 3 and separate into teams. Each team member will call out the exercises in cadence for their team. When the exercise is complete, run to 20 yard line and do one burpee, then return to board and next person will call out the exercise in cadence, and run to the 40 yard line and do 2 burpees. This repeats until 100 yard line, where the team will complete 5 kraken burpees. Once completed, teams rotate stations.
Board 1:
– 10 Mike Tyson
– 15 low slow squats
– 20 plank jacks
– 25 Box cutters
– 30 calf raises
Board 2:
– 10 Diamond merkins
– 15 leg raises
– 10 Lunge left leg, 10 lunge right leg
– 25 Mountain climbers
– 30 Freddy Mercury
Board 3:
– 10 Merkins
– 15 Big boys
– 10 Side lunge left leg, 10 side lunge right leg
– 25 Monkey humpers
– 30 Chair crunches
Board 4:
– 10 Wide arm merkins
– 15 Squats
– 20 Carolina Dry dock
– 25 American hammers
– 30 Shoulder taps
Big Board:
20-yard line – 1 Burpee
40-yard line – 2 Burpees
60-yard line – 3 Burpees
80-yard line – 4 Burpees
100-yard line – 5 Kraken Burpees
MARY: None needed
ANNOUNCEMENTS: check your newsletter
COT:
WARMUP:
Move wights into place…
THE THANG:
9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (373==11).
Split PAX into two teams for North and South Tower. Split teams into three groups each. At one end of parking lot (base of buildings) one group on each team will be performing KB lifts of their choosing (stipulation was to touch ground and then go over head, but that got lost in translation). One group will be performing burpees at each parking spot (or floor). One group will be carrying sandbags in between to relieve the other two groups.
As sandbag group relieves burpee group, he will proceed to the next available floor. (If he drops sandbag off at floor 25 while 25, 26, and 27 are doing burpees, he goes to 28.) There is an added mental exercise to count how many burpees/lifts you performed, and add that number to the number given to you associated with the bag you are carrying.
Demo: To start, floor 1, 2, and 3 will start with a bag and do that many burpees to preload the bag. Floor 1 will then run the bag to the lifters and hand it to the next available person. Lifter takes bag with 1, adds his lifts number (lets say 5) to 1. He then takes the sandbag, runs and hands it to burpee group at floor 4, tells him bag has 6 and runs to floor 7 to commence burpees. The man on floor 4 adds his burpee number (lets say 6) to the bag , runs, and hands it to the next available lifter and tells him the bag has 12.
Repeat until burpees have been performed at ever floor.
Run that back 3 times. (We got through 2… next time.)
COT:
Quick reminder that we will take for granted more than we will ever hope to contribute. We stand on the shoulders of giants and it was undeniably visceral on 9/11/2001 when we saw so many risk everything to help their brothers and sisters in need.
There’s two ways to make a living in this world… exploit systems or create value. I hope you get a chance at the latter. A rising tide lifts all boats.
WARMUP: windmills, Cherry pickers, jog, morrocan night clubs, imperial and hillbilly walkers, seal jacks and take bells to the main lot.
THE THANG: Dora’s
Dora 1 – 50 swings, 100 squats, 150 curls, 100 squats, 50 swings
Dora 2 – 25 manmakers, 50 squats, 75 swings
Dora 3 – 25 goblet lunges, 50 swings
Back to COT for 3 minutes of stretching
MARY: Nope
ANNOUNCEMENTS: Lots – read your newsletter
COT: 5th core principle