You aren’t too old

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14 pax gathered in the gloom this morning to get better in mind, body and spirit.   The Message: Fight the urge to say or think that you are too old to continue to do the things that you love. Don’t lose the capacity, capability, or ability to do the physical activities that you enjoy, […]

Good

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4 men gathered this morning in the gloom for some block work and inspiration from Jocko’s “Good” motivational video. Warm Up: 15 SSH 10 LBAC fwd/10 LBAC back 10 Burpee block hop-overs Various stretches   The Thang: Set #1, 3 Rounds 20 Merkins 20 Freddie Mercury’s 20 Derkins 20 Bleacher Dips   Set #2, 3 […]

The 4 Agreements

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8 PAX showed up this morning to get some block work in and learn about the 4 Agreements.   Warm Up: SSH x 15 Merkin x 15 Squat x 15 Various stretches   The Thang: Agreement #1: Be impeccable with your word. *Round 1 – 3 Sets BBSU into a shoulder press with the block […]

Laws of the Navy

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Warm up: SSH x 20 Merkin x 10 Squat x 10 5 shoulder press with coupon, 10 paces, 5 squats with coupon, repeat for 200 yards. 1st set: 2 rounds 20 blockees 20 dips 20 derkins run 400 yards 2nd set: 2 rounds 10 bent over coupon row each arm 10 wood choppers (both sides) […]

Control the 60

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Warm Up: Micheal Phelps x 10 LBAC fwd x 10 LBAC rvs x 10 SSH x 10 stretch Part 1: Blockees x 5/5/5 Shoulder Press x 15 Coupon Swing x 15 LBCs x 15 Run lap at 60% speed *** 4 Rounds *** *Mosey to concession stand* Part 2: Squats x 15 Flutter Kicks x […]

Making Your Own Luck

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Warm up: SSH x 20 Micheal Phelps x 10 LBAC fwd x 10 LBAC backwards x 10 Prisoner Squat x 20 stretch 1st Set – 3 Rounds: Coupon Chest Press x 10 Coupon Toe-Touch x 10 Coupon Merkin Left/Right/Center x 10 each Coupon Thrusters x 10 Bear Crawl 25 yds 2nd Set – 3 Rounds: […]

The Audible

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**Warm-up: Mosey – quarter mile LBAC fwd – 10 LBAC backwards – 10 Merkins – 10 stretch – various **The Thang: *Foundation- 3 Rounds 20 Toe Touchers 20 LBC 20 Merkin 20 Mountain Climbers 20 Diamond Merkins 20 Yaaahd Bear Crawl *Frame – 3 Rounds 10 Burpees 10 Decline Merkin 10 Incline Merkin 10 Dips […]

4 Quarters

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Warm up   1st Quarter (chest) *10 coupon merkins, run, 25 merkins, run x 3 rounds   2nd Quarter *10 Ground to Air with coupon, run, 30 second plank, run, 10 coupon swings, run, 30 second plank, run, 10 coupon thrusters, run, 30 second plank, run   3rd Quarter *10 lunges with coupon overhead, run, 15 squats, […]