2/20/25
PAX
Footloose – Q
Geppetto
Doubtfire
Pimento
Huckleberry
Guardian
Partner up in 2's. this is similar to a DORA workout.
Movements: Exercises:
Bear Crawl 50 monkey humpers
Alligator Merkins 50 penguins
Crab Walk 50 Mountain Goats
Lateral Ape 50 Doggie Paddles
Duck Walk 50 Werewolves
Repeato
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
2/19/25 0530-0630
Black ops elevation ruck
F3 mission and 5 core principles
Pax:
Isosceles
Callahan
Purdy
Guardian – Q
We rucked up and down the pump station hill doing a variety of other movements (lunges, reverse lunges, walking backwards, pivot squats)
COR
NOR
6- Purdy
Announcements
LDP3
Square of man for prayer
Backblast for Grantland on 2/19/25
PAX:
Ukulele
Pimento
Huckleberry
Capitol
Badger
Crawdad
Coconut (Q)
clear and 5° at 0530 as the men circled up.
Intro–mission and core principles
Warm-o-rama
Side Straddle Hops in cadence
Moroccan Night Club in cadence
Mosey to the field east of the pickleball courts where cones were set out marking the course for the
THANG
11's in 3 evolutions
1st evolution
A-side: Imperial Walkabilly (imperial walker + hillbilly = 1)
Movement: Skip
B-side: Moroccan night club 4:1
Movement: side shuffle
2nd evolution
A-side: jump squat
Movement: side shuffle
B-side: Overhead clap
Movement: run
3rd evolution
A-side: T-cross Merkins
Movement: Bear Crawl
B-side: No Surrender
Movement: run
After completing each evolution, SSH until at least 3 pax have finished.
The men got after it with great energy and stayed warm.
Mosey back to the pavilion for COT with Huckleberry as the 6.
LDP3 topic this week is prayer–spending time each day solidifying the mentality that I am not the center of the universe, so i can be grateful for what i receive, peaceful about what i don't, and gracious in my interaction with others.
Honor and pleasure to be out with the men this morning.
2/18/25
Mudhole
Wednesday at the Mudhole
PaX:
Armstrong
Fallout Boy
Pinto
Raven – Q
Introduction
5 Principles
Credo
Rucked out to the tracks and back.
CoR
NoR
Announcements
LPD3
BoM
It was an honor to lead.
#ISI
Raven
2/5/25
Mudhole
Wednesday Ruck
PaX:
Armstrong
Fallout Boy
Pinto
Penn & Teller (FNG)
Raven – Q
Introduction
5 Principles
Credo
Rucked around the loop and then down into the south section of the park and back.
We were joined by an FNG, John Landis, who we named "Penn & Teller".
CoR
NoR
Announcements
LPD3
BoM
Murph Day @ Coronado
Mission Statement
5 CP
Introduction of Lt. Michael Murphy and his ultimate sacrifice as The Protector.
It was 3 degrees Fahrenheit and crunchy! It was a Tuesday at Coronado, so we Murphed!
1 mile
100 pull ups
200 merkins
300 air squats
1 mile
While listening to worship music!
Q:
Doubtfire
Pax:
Thin Mint
Manchester
Mercy
Fat Amy
Huckleberry
Gangbox
Six: Mercy
COR
NOR
BOM
4 Quadrants Beatdown Co-Q’ed by the Shield Lock of Spaulding, Stark, Coconut and Doubtfire
Spaulding with the:
Welcome
Mission Statement
5 Core Principles
Credo
Q’s:
Doubtfire
Stark
Spaulding
Coconut
Pax:
Tarnished
Thin Mint
Golden Gate
Van Gogh
Deliverance
Madden
Huckleberry
Radio
Phat Thor
Flo
Guardian
Gold Star
Meatloaf
Binford
20*F was the warmest it had been in several days. Fresh snow was delivered from the Sky Q overnight so we had a fresh pallet to work with.
The Thang:
Q 1 Get Right. Spaulding helped the pax get right with a brief warm up routine which included:
Warm ups
Windmills-slow AKA Abe Vigoda
Arm circles- long time – forward and back
Overhead claps
Shoulder presses
Shake out
High knees
Plank- minimum 60 seconds- go until the last guy is done
(Hold al gore if you’re out)
21s- max 5
Rifle carry to light post and back
Next up was Stark with his portion of the beatdown.
Q2: Live Right.
His portion was partner work in the field.
Round 1.)
Suicides and:
Angle Grinder
Round 2.)
Murder Bunny and
Ninja Squat
Next Up was Coconut with the
Q3 Lead Right
He punished us with 12 minutes of the following exercises on repeato and in cadence. It was a burner and he led well!
Squrl thrusters, flutter kicks, bent over rows. IC. 4 sets of 10-20-30
Lastly, the eldest pax of the shield lock wrapped things up with a play on deck chairs and icebergs found in the 4thQ of Leave Right.
Cindy’s were moved from point A down 30 meters and back then arranged in a particular pattern as fast as possible. There were more Cindy’s than pax, which added a wrinkle of difficulty. While pax were moving Cindy’s, 3 pax were flipping a tire (30 meters) on a collision course with Cindys. The idea was for the Cindys pax to work together to leave the Cindy’s untouched by the Iceberg.
Closed it out with a cool down of 21’s and Willie Mays Hayes.
COR
NOR
BOM
2nd F at Lamplight followed.
It was an honor to lead these HIM with my brothers!
On a chilly February morning, we stayed warm by running fast!
Warm up of SSHs, lunge walks, and leg swing walks.
The running workout was a fartlek style of 2 minutes easy followed by 1 minute of increased effort. We performed this for the entire time and then concluded with a round of injury prevention strength exercises led by Capitol.
Pax:
One Man Band (Q)
Capitol
Coconut
VanGogh
Full Pull
Ukulele
Purdy
Guardian
Geppetto
Radio
Norm
Beach Ruck BB 🏝️
Welcome
Mission
Principles
Pax
Van Wilder
Mile High
Flo (Q)
Rucked the icy hills of Perrysburg with a 35lb sandbag and a 20lb coupon in rotation. Finished with rucks on 40 Merkins 40 Squats 40 Flutter Kicks.
LDP 3: Prayer
COT
The workout:
Using a small weight of 12 pounds or less, we did each round twice. The second time through we came up with a way to push the up button.
Round 1
– Press jacks
– Atlas twists (2 sides)
– March and reach
Round 2
– Traveling tire twist
– Frog squats reach
– Arc press lunge
Round 3
– Hop overs
– Balance pull (2 sides)
– Twist and pivot
Round 4
– Side reach jump
– Crescent chair
– Globe squatters
Pax:
Rudy (Q)
Gang box
Salisbury
Lonzo
Footloose
Purdue
Waldo
Norm
Cot:
Footloose was the 6th.
LDP3: having faith during times of trouble.
Prayers: Bluto, Purdy’s parents, Rudy’s mother in law