delphi This is not the respect you’re looking for

Date: 2025-12-02
AO: delphi
Q: Norm
PAX: Pop Fly, Atlas, Battleship, Nano, NOAA, Peanuts, Toolbox FNGs: None
COUNT: 8
WARMUP:
SSH x 50 IC
Good Mornings x 10 IC
IW x 10 IC
HB x 10 IC
Arm circles x 10 IC FWD/ x 10 REV

THE THANG:
1. “1975–1985” – The Decade Gauntlet

Ten rounds, each with 5 reps, representing the decade you were born into.

Rotate between:
• Blockees (Burpee + Coupon Lift) – 5 reps
• Thrusters – 5 reps
• Curls for the Girls – 5 reps
• Coupon Swings – 5 reps
• Overhead Press – 5 reps
Repeat sequence twice for (10 rounds = 50 reps each movement).

Had some 70’s/ 80’s trivia thrown in between rounds – incorrect answers incur a 5 burpee penalty.

2. “Respect Ladder” – Coupon Grinder

• 10 Block Squats
• 20 Coupon Rows
• 30 Bench Press w/ Coupon
• 40 LBCs
• 50 Calf Raises

3. Partners alternate coupon exercises while the other holds a static position.

3 Rounds:
• Coupon Chest Press (AMRAP) / Partner holds wall sit
• Coupon Deadlifts (AMRAP) / Partner holds coupon overhead
• Coupon Skull Crushers (AMRAP) / Partner holds plank

Each round: 60 seconds on, rotate.

MARY:
Round Robin x 8 PAX

ANNOUNCEMENTS:
East vs west football game this Sat at Compound

COT:
Proverbs 3:5-6 – Trust in the Lord with all of your heart and do not lean on your own understanding. In all of your ways acknowledge him and he will direct your paths.

Prayer requests:
Peanuts and his brother – lost their dad a year ago – Christmas is a tough time for many who have lost family or friends. Soldier in my battalion whose wife lost her baby days before delivery.

Tags: delphi, Pop Fly, Atlas, Battleship, Nano, NOAA, Peanuts, Toolbox