October 11, 2022
AO – CHOP, Milton, Delaware
QIC – Whirlybird
Pax: Deez, Drago, Beeker, Bunt, Nutz, Trex, Quattro, Ruxpin, ToySoldier, Pooh, Cheaffer, Chappie, Probe, Fireplex, Streudal, Wildwing, Whirlybird
Warm-O-Rama
Side straddle hops – 3 (Yep, thats enough)
Prop strikes – 4 count – feet spread shoulder width apart, one arm in air, twist body
Iron grinder – 4 count – touch toes in plank
Hip circles – 10 ea way oyo
Knee circles – 10 ea way oyo
Bolt 45s w/ arms off legs – led by Fireplex
The Thang
Split into teams of 3… Gather up and face another team. You will count 3,2,1 and then one person from each team will pick a number 1 thru 10 and shout it out at the same time, (Highest number wins, but both teams will have to do the reps their team shouted out). Whatever team picked the highest number is penalized, therefore you have to run to roadway and back as the losing teams face off while waiting for the winners to get back. Once you reach a total of 50 total points, you can hold plank. the following were the exercises that need completing;
Carolina Dry Docks
Big boys
Burpees
Air squats
Overhead shoulder presses
Blockie curls
Mike Tyson’s
Merkins
Plank jacks
Forward lunges from grass to light poles and then reverse lunges (walking backward while facing forward) back to the grass
Third F
- Don’t let a wishbone grow where a backbone should be.
- Be a man of your word. Make a promise keep it.
- Competence under stress cannot be created after emergencies occur.
- After writing an angry email or post, read it carefully. Then delete it.
- Give credit. Take the blame.
- Add value everywhere you go.
- Change the world, don’t let it change you.
- Try writing your own eulogy. Never stop revising.
- Always leave something better than you found it.
Medal Of Honor – Major General Patrick Brady (see link below for more information)
https://www.cmohs.org/recipients/patrick-h-brady
Rinse and repeat, only now the winning team does 20 burpees instead of running to the road (ran out of time on this).
Bolt 45’s led by Fireplex
COT