Category: Uncategorized

DATE: 2021-10-09
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: SSHs, Copperhead Squats, Don Quixotes, Beet Pickers, Michael Phelps, and 200m Mosey.

The Thang:
Tabata (20 seconds on and 10 seconds off, 8 times through)
Tabata Squat Thrusts
200m Mosey

Tabata Little Bitty Arm Circles
200m Mosey

Tabata Mountain Climbers
200m Mosey

Tabata Shoulder Taps
200m Mosey

Tabata Air Squats
200m Mosey

5-10-5 Jack Webbs

Mary: Flutter Kicks, Side Crunches, Australian Snow Angels, Sweat Angels, and American Hammers.

CoT: “God’s message is that worthiness is not flawlessness. Worthiness is being honest and trying.” – Brad Wilcox

DATE: 2021-10-04
AO: Farm
Q: Matthew – Running Man
PAX: Rocky, Chile, Infinity
FNGs: None
COUNT: 4
The hallmark of this workout was two round robins of AMRAP Squats, LBCs, Lunges, and Shoulder Taps while each PAX took turns completing 5 burpees. All PAX did the exercises AMRAP until all burpees were completed.

Next, the PAX Bear Crawled 10m forward, Crawl-Bear 5m backward until they had crawled forward to the 30m mark. They then Crab Walked / Reverse Crab Walked back 10m/5m the same way.

COT was a thought from the book Atomic Habits by James Clear, as quoted during the LDS General Conference this past weekend: Habits are the compound interest of self-improvement. “If you get just 1% better each day, at the end of a year, we will be 37 times better.” – James Clear

DATE: 2021-10-06
AO: Kodiak
Q: Refueler
PAX: De La Rocha, Rikers, Anchorman, Shute, Shakira
FNGs: @2 Stroke
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Downward Dog, Kobra Kai
THE THANG: 4 Rounds of 4 Corner HIIT Stations with 1 Min Planks/Pickle Pointer Holds Round 1: LBCs, Heals 2 Heaven, LBCs, Heals 2 Heaven (mosey in between)
–1 MIN PLANK–
Round 2: WWII Sit ups right side, Plank Jacks. WWI Sit ups Left Side, Plank Jacks (mosey in between)
–1 MIN PICKLE POINTER HOLD–
Round 3: Air Squat, Merkin, Reverse Lunge, Merkin (mosey in between)
–1 MIN PLANK–
Round 4: Toe Touch sit ups, Plank Tucks Left Side, Plank Tuck Right Side, High Knees (mosey in between)
–1 MIN Pickle Pointer Hold–
Round 5: High knees, Merkins, SSH, Flutter Kicks (mosey in between)
–1 MIN Merkins AMRAP–
MARY: NONE – core workout throughout
ANNOUNCEMENTS:
COT: Don’t give the enemy a seat at the table. In Psalm 23, we are promised that God is our Good Shepherd and will lead us through life and even prepare a table for us in the midst of our enemies. The challenge is to focus on HIM, our SkyQ, and not on the enemy…..much less invite the enemy to sit at the table with us. The enemy seeks to kill and destroy…..don’t let him dine with you or your family brothers. Fight the good fight of faith!

DATE: 2021-10-08
AO: Sparta
Q: Pop Fly
PAX: Maj. Payne, Zeus, Horshack, Lightyear, Yard Sale, Nano, Bluegrass, Gadget, Roddick, K-Pop, El Niño FNGs: None
COUNT: 12
WARMUP: SSHs, Mike Phelps, WMHs, Rockettes, Calf Stretches, Supine Rockettes

THE THANG:
4 Rounds of: (All with Cinder block)
18x Kettlebell Swings
18x Squats
18x Cross-over Merkins
18x Sit-ups
18x Calf Raises
1x Blockee
1 Lap with Cinder Block
— Hold plank and wait for the 6.
Repeat X3
LAST Round – 4th Round — PAX complete the last lap as a group.

MARY: Flutter Kicks, Scissors, Windshield Wipers, Dirty Dogs, and Glees

ANNOUNCEMENTS: Turkey Trot, The Grunt

COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.

DATE: 2021-10-08
AO: Patriot
Q: Lucius
PAX: CableGuy, Fish Fry, 2 percent, Bone, Roadkill, Big Short, My Space, Ice Tea, Spokes, Jag, Maguire, Speedo (Brad Luring), Flipper FNGs: None
COUNT: 14
WARMUP:
SSH, Cherry Pickers, Willie Mays Hayes, Downward Dog, Cobra Kai, Child’s Pose, Rockettes, Moroccan Night Clubs

THE THANG:
PAX stopped at a series of stations to honor those who fought in the Battle of Mogadishu on Oct. 3-4 1993. They performed exercises along the following timeline:

December 1992: U.S. President George H. W. Bush orders the military to join the U.N. Operation Restore Hope, with the primary mission of restoring order in Somalia, which is war-torn and famine-stricken. Bill Clinton takes office on Jan. 20, 1993, leaving troops in place.

August 8, 1993: The militia of Somali war-lord Mohamed Farrah Aidid detonates a bomb, killing four military police officers. In response President Clinton approves deployment of a US military task force to arrest Adid.

PAX performed CB Rifle carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; Irenes (CB Ground-to-Air)

Oct. 3 1993 13:50: Task force Ranger receives intelligence top Adid advisors will be meeting at the Olympic Hotel. They plan an assault in which Delta operators assault the hotel and Ranger squads maintain a defensive perimeter. Aircraft launch upon call signal “Irene.”

PAX performed CB Carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 3 1993 15:42: Delta and Rangers reach Olympic Hotel. Ranger Todd Blackburn falls while fast-roping from helicopter to ground, falling 70 feet. Ground Convoy arrives at Olympic Hotel ten minutes later to extract prisoners.

PAX performed CB Carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct 3 1993 16:20: Black Hawk helicopter Super 61 is shot down by a RPG. Both pilots are killed in the crash and two crew chiefs severely wounded. Delta snipers survive the crash and begin defending the site. A combat search and rescue team, inserted form another helicopter, moves the wounded to a collection site.

PAX performed CB Carry; 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 3 1993 16:40: Black Hawk helicopter Super 64, piloted by Michael Durant is shot down. Two Delta snipers, Master Sergeant Gary Gordon and Sergeant First Class Randy Shughart are inserted to the second crash site, after making three requests for permission. Gordon and Shughart hold off a mob of Somali militia but are eventually killed. Both are posthumously awarded the medal of honor. Durant is taken captive.
Most of the assault team—about 90 Rangers and Delta Force operators—move to the first crash site. Despite air support, the assault team is trapped for the night.

Pax performed CB Carry; 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 4 1993 02:00 – Armored relief convoy including Malaysian, Pakastani, and US forces arrives at the first crash site. 4.5 hours later, the armored column evacuates the wounded from the crash site. With no room left in the vehicles, a group of Rangers and Delta operators, depart the city on foot to a rendezvous point. This has been commonly referred to as the “Mogadishu Mile.”

Pax performed 1 mile with CBs.

MARY: N/A

ANNOUNCEMENTS:
Music Beer Drinking; Hike and Pumpkin Picking; Grunt and Chad 1000x.

COT:
Leave no man behind. And leave no man where you found him.