Tag: Source of Truth

cop

typical warm up ex including ssh, lbc, dolly, rosalita, apd, mosey to doors

THANG

doors – every 5 doors new ex, number on door indicates number of said ex

started with burpees, merkins, and many others

finished doors and dora w merkins, lbc, squat

dips on bench/curbs, abs ex, merkin ring of fire

number/name-arama, announcements, futon brought us out.

Good job gentlemen. honor to lead

In the world of sports, where intensity and fierce competition often reign supreme, three unlikely heroes have emerged to challenge the status quo. Meet Doozy, Ponch, and Cookie – not your typical speed demons, but rather, the masters of multitasking on the track.

As the starting gun echoed through the stadium, signaling the commencement of yet another exhilarating race, the crowd’s attention quickly shifted to the peculiar trio. Instead of the usual grimaces of determination, they wore grins of camaraderie, ready to embark on a unique journey down the track.

Doozy, the smooth talker with a penchant for puns, led the pack with his effortless stride and witty remarks. Ponch, matched him step for step, firing back with quips and anecdotes of his own. And then there was Cookie, the laid-back observer, weaving through the conversation with insightful comments and occasional bursts of laughter.

With each stride, they delved deeper into the conversation, discussing everything from how they got their names to fun-filled college life.

As the time reached 6.15 hours, Doozy and Ponch bid farewell, and Cookie continued to run until he reached his 10K goal.

They had redefined the essence of competition, proving that sometimes, the most significant rewards come not from the speed of your feet but from the warmth of your conversations.

In a world where winning is everything, these three runners reminded us there’s joy in the journey — especially when you have good company. So here’s to Doozy, Ponch, and Cookie, the champions of the “Talk and Trot” category, who taught us all that sometimes, it’s okay to slow down and enjoy the ride.

COP

apparently everyone else is rucking

routine warm up with ssh’s, merkins and the like.

THANG
dan’s dojo training with a mix of kicks and punches, short mosey to track, checked the field – it was wet.

Beast straight up style on the hard top with merkins, mountian climbers, ww2’s, squats, and burpees

dora with merkins, lbc’s and squats, ring of fire

COT

number/name-arama, announcements, and YHC took us out with a word to our Father.

thanks for entertaining gentlemen

COP

Typical warm up exercises

THANG

short mosey, bleacher exercises, triple check, a long Dora followed by a ring of fire with a little Mary at the end

COT

Numberama namearama, prayers for bullseye’s grandma Gloria

Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session???

WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start.

Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline merkins.

Thang 2: Various exercises down the parking lot. Mr. No Gloves started to complain about his hands getting beat up on the pavement so DK thought Inch Worms were a good idea. Nice. Alternate called and off we went with lunges, squats, broad jumps, bunny hops, etc.

Thang 3: 5 sets of 10 WWII’s followed by a run up and down the steps. 4 sets of Heals to Heavens- up and down the steps. 3 sets of Merkins – up and down the steps.

Over to the school for some Hoedowns/Donkey Kicks and then back to the flag.

Announcements: Grow Ruck and Oysters Paying Lunch making the come back on March 29th at Rusty Taco.

Ponch took us out.

Absolutely fantastic to hang out with Ponch this morning. DK appreciated the Cap One therapy session and YHC enjoyed the laughs.

Backblast Title – you had to be there.

4 80’s want to be rock stars appeared from the Gloom with 2 runners that went their own way. According to the top 10 charts this is what happened.

With speaker in hand and Poison starting us off Mosey to the lower bus lot for COP

DQ’s, Helicopters, SSH, Imperial Walkers, Merkins, LBC’s, Dead Man Hang

Mosey to the track before someone runs us over

Track style four corners one of the PAX picks an exercise then rolls the dice to determine the number of times that exercise will be done on each corner of the track. Alice Cooper, Ozzy and Kiss were some of the bands that escorted us around the track 7 times.

Mosey to the bottom of the stairs

Partner steps, Partner 1 runs up and down the steps while partner 2 does an exercise Repeto 5 reps

Mosey up the steps and to the side of the school

15 Hoedowns (IC) run across the driveway to the benches 15 dips, repeto next set is 10

Time was called BTTF

Numbers / Names Greenbow took us out

Prayers for Don Draper, twisted an ankle this morning

NMS:

YHC probably could have done a better job and made it a Valentines day themed beatdown but I really just didn’t think that through. DK had his eyes set on the sky this morning and pointed out all the things that we typically don’t even look up at. The Earth seems like a big place but in reality it is a tiny little spec on a God sized canvas.

5 HIM’s joined YHC this morning for a little SOT beat down. What a perfect morning it was.

Warmarama: SSH, Helicopters, Dead Man Hangs, Downward Dogs, Merkins, Wide Grip Merkins, LBC’s, Alabama Prom Dates, Single Leg APD’s on both sides.

Thang 1: Triple check – Partner 1 runs around the bleacher area. Partner 2 – your choice of Merkins, Carolina Dry Docks, Wide Grip Merkins. Partner 3 – Monkey Humpers

Thang 2: 11’s. Bottom of the hill = WWII’s. Top of the hill = Carolina Dry Docks. This here portion of the workout was a challenge. Cookie and Hardywood slayed this beast easily though.

Thang 3: 50% up the parking lot hill. At the halfway point, top and halfway point (back down) – 5 burpees. Next round – 75% up the hill with 15 heels to heaven at each point. Next round 100% – up to the top of the hill for Merkins. Final round – backwards run up the hill turning around at the top and back to the flag.

A few minutes to spare so a couple ab exercises were dished out along with some awkward Suzanne Summers. Awkward for teachers arriving for school, not for us!

Announcements a plenty: Check Slack for details.

YHC took us out.

Thanks for letting me lead. There was tremendous effort today with Hardywood particularly inspirational with humor and effort. Way to bring it my friend! If you ever need someone to send random condolence texts, he’s your man.

It’s a great day.

COP

normal workout warmup with ssh, merkin, lbc

THANG

prostitute around the tennis court with merkin, mountain climbers, dollies, and something else

dora with merkins, lbc and squats

6’s (not 11’s) with step ups and WW2

circuit with cinder blocks, runner timer, and round kicks/elbows to the the punching bag

COT

numerama, namarama with runners of MOTruth, announce and prayers

COP

Assorted warmups hermey style

THANG

triple check with lbc, squats and runner, door numbers game with assorted , hand off to bullseye for Dora with merkins, ssh’s, squats, walsits, other stuff I forgot, hand off to cookie for assorted hard leg exercises I’ve never done, dips, more leg stuff that I’ve never done.

COT

Numberama, namearama, cookie took us out