AO: Oakery

QIC: Goon

PAX: Ghost

Conditions: Cold, black top frozen over from night before

Warm-O-Rama

• SSH – IC – 20
• Imperial Walkers – IC – 10
• Windmills – IC – 10
• 3rd Graders – IC – 10
• Daisy Pickers – IC – 10
• Toy Soldiers – IC – 10
• Arm Circles Forward – IC – 10
• Arm Circles Backward – IC – 10
• Scissors Arms – IC – 10
• Halos – IC – 10
• Mosey for 2 laps

The Thang: 40 for 4 (20 Exercises per sideline, 40 total each)

• Round 1: Burpees & Sprinting
• 20 Burpees — Sprint to the far sideline — 20 Burpees — Sprint back.
• Round 2: Squrls & Coupon Carries
• 20 Squrls* — Coupon Carry to the far sideline — 20 Squrls* — Coupon Carry back.
• Round 3: Overhead Presses & Rifle Carries
• 20 Overhead Presses — Rifle Carry to the far sideline — 20 Overhead Presses — Rifle Carry back.
• Round 4: X-Factors, Bear Crawl & Crawl Bear
• 20 X-Factors (HC) ** — Bear Crawl to the far sideline — 20 X-Factors (HC) ** — Crawl Bear back.

[*Squrl = Squat while curling coupon up to chest.]

[**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.]

Did 1 full set of 40ea exercise per round. 2nd set was 20ea exercise, due to time.

COT

The Misogi Challenge – Taking Risks and Crushing Your Comfort Zone

Jesse Itzler:  “The notion around the misogi is you do something so hard one time a year that it has an impact the other 364 days of the year.” He continued, “Put one big thing on the calendar that scares you, that you never thought you could do, and go out and do it.”  

So here I am, trying to figure out what my misogi for this year will be. I haven’t answered that for myself yet, but here are three things that are helping guide my decision…

1. Misogi should push the limit. I’ve seen it said in multiple places that whatever your misogi goal is, there should be a 50/50 chance that you will succeed. It shouldn’t be easy enough that you can fully expect to be successful. You need to enter the misogi with a sense of adventure, knowing that you may fail. There needs to be some risk involved. The whole point is to stretch yourself to tap into something you didn’t know for sure you were capable of. 
2. Misogi should scare you a little bit. Tied to pushing your limits, whatever you choose for your misogi should create a little bit of fear. It should make you uncomfortable, and the thought of it should rattle your nerves a bit. From starting a business to getting married for a second time to running a marathon, each of those things created some unease and anxiety. The beauty is this… in each case, that fear broke down over time – once I chose to take the leap.
3. Misogi is for you, not anyone else. The whole point of the misogi experience is to learn something about yourself. The same as it was a traditional way to purify the mind and body in Japanese culture, which was very personal, the Misogi Challenge is an endeavor for you alone. Even if you do it alone with someone else or a group, the experience is still very private. If you’re doing it for someone else, you’ll miss the point.

The Takeaway

Think back on your last 5-10 years. What memories can you attach to specific years? As you look back, can you pinpoint those moments where you stretched yourself and allowed yourself to get highly uncomfortable in order to grow? Think about one thing you can do this year to make it memorable. Learn Spanish, run a marathon, try dating again, climb a mountain, start a business… Whatever you choose, lock in your focus and start planning to make a memory this year that you’ll enjoy remembering later. 

From: https://depthnotwidth.com/the-misogi-challenge-taking-risks-and-crushing-your-comfort-zone/

AO: LightningRod

QIC: Goon

PAX: Red Curry, Stray Cat, Output, Herbie, Free Lunch

Conditions: 37deg, Clear

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Imperial Walkers – IC – 10

Windmills – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Knee pulls to chest – IC – 10

• MOSEY to field

THE THANG: Fat Amy (modified)

• 40 Air Squats  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 30 Sit-Ups  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 20 Lunges (per leg)  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 10 Kettlebell Swings  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 10 yard Bear Crawl — 10 yard Crawl Bear Return
• 10 Kettlebell Swings  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 20 Lunges (per leg)  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 30 Sit-Ups  —  Run 10 yards — 5 Burpees — Return Run 10 yards
• 40 Air Squats  —  Run 10 yards — 5 Burpees — Return Run 10 yards

1/2 THANG: Wall Sit Coupon Pass

Wall sits on wall, close to each other. Pass coupon to next Pax, Pax does 2 overhead presses, then pass to next Pax. Continue down line to end & back again.

6 Minutes Of MARY:

Flutter Kicks – IC -20

American Hammer – IC – 20

Freddy Mercury – IC – 20

LBCs – IC – 20

Plank Jacks – IC – 20

High Plank / Low Plan IC

COT:

Living Life as the One in the Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt, The Man in the Arena Speech

…

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.”

—

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly;”

—

“who errs, who comes short again and again, because there is no effort without error and shortcoming;”

Soak that in for a moment. “There is no effort without error.” Said another way, you will make mistakes and experience failures in the arena. The third takeaway from Roosevelt’s speech helps us to see those mistakes and failures through a different lens. Instead of being the end of our journey, they are simply stumbling blocks along the journey. You’re going to make errors and shoot shots that miss the mark. As the one in the arena, embrace them as part of the process. 

AO: LightningRod

QIC: Goon

PAX: Leprechaun, Stray Cat, Herbie, Free Lunch, Red Curry, Walkman [down range]

Down Range: Walkman from Bend, OR

Conditions: 34deg, Clear

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Imperial Walkers – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Knee pulls to chest – IC – 10

• MOSEY to field

1/2 THANG: Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

THE THANG: LALA Land Workout

The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA).

Round 1:

• Lunge walk to the 10 yard line
• Crab walk or bear crawl back
• 50% pace run to 10 yard line, sprint back
• 10 – LBCs IC
• Repeat 3x, increase 10 yards/10 reps each time
• Pick up six w/ alternating BBS & Merkins, 10ea.

Round 2: (Partner up for the following round)

• Air-squats IC x 50 (between partners)
• With partner, wheel barrel to 25, switch and continue to 50
• sprint to end line, 50% pace on 100 yrd return.
• Double-Ds – 50 IC
• Repeat 1x

6 Minutes Of MARY:

Flutter Kicks – IC -20

American Hammer – IC – 20

Freddy Mercury – IC – 20

LBCs – IC – 20

Plank Jacks – IC – 20

High Plank / Low Plan IC

COT:

Living Life as the One in the Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt, The Man in the Arena Speech

…

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.”

—

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly;”

Dust, sweat, and blood. Here’s the second takeaway from Roosevelt’s speech… Stepping into the arena is going to come with challenges. Expect them and confront them. We’re often tempted to quit when the struggles rise up. Instead, when things get uncomfortable, lean into the challenges. What we do in those moments is often what separates success and failure.

AO: Lavafield

QIC: Goon

PAX: Leprechaun, Steamy Nix, Blue Steel, Schweaty, Cliffhanger (joined partway through)

Conditions: 41deg, broken cloudy

DISCLAIMER

PLEDGE OF ALLEGIANCE

Warm-O-Rama

SSH – IC – 25

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Knee pulls to chest – IC – 10

THE THANG x4: [3 Fs of Veterans Day]

Merkin Mile – Route 66 – Elevens – Circle Up Dudes

MERKIN MILE:

400M Run [Think of a Veteran in your life and how they impacted the man you have become.]

Diamond Merkins – OYO – 20

400M Run [Who do you count on when you are down and out?]

Military Merkins – OYO – 20

400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]

Standard Merkins – OYO – 20

400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]

Wide Arm Merkins – OYO – 20

ROUTE 66: (10 yards between each exercise)

Burpees 1 … 2 … 3 … – … 10 … 11

ELEVENS: (10 yards between each exercise set)

Squats – 1 … BBS – 10 … run 10yards

Squats – 2 … BBS – 9 … run 10yards

—

Squats – 9 … BBS – 2 … run 10yards

Squats – 10 … BBS – 1

CIRCLE UP DUDES:

Step Ups – OYO – 15 (HC)

Derkins – OYO – 15

Dips – OYO – 15

COT:

Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton

AO: LightningRod

QIC: Goon

PAX: Herbie, Red Curry

Conditions: 45deg, partly cloudy

DISCLAIMER

PLEDGE OF ALLEGIANCE

Warm-O-Rama

SSH – IC – 25

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Knee pulls to chest – IC – 10

• MOSEY to field

THE THANG x4: [3 Fs of Veterans Day]

Merkin Mile – Route 66 – Elevens

MERKIN MILE:

400M Run [Think of a Veteran in your life and how they impacted the man you have become.]

Diamond Merkins – OYO – 20

400M Run [Who do you count on when you are down and out?]

Military Merkins – OYO – 20

400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]

Standard Merkins – OYO – 20

400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]

Wide Arm Merkins – OYO – 20

ROUTE 66: (10 yards between each exercise)

Burpees 1 … 2 … 3 … – … 10 … 11

ELEVENS: (10 yards between each exercise set)

Squats – 1 … BBS – 10 … run 10yards

Squats – 2 … BBS – 9 … run 10yards

—

Squats – 9 … BBS – 2 … run 10yards

Squats – 10 … BBS – 1

COT:

Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton

AO: Lavafield OTB

QIC: Goon

PAX: Kikiwaka, Lumbergh,

Conditions: 39deg, clouds

DISCLAIMER

PLEDGE OF ALLEGIANCE

Warm-O-Rama

SSH – IC – 25

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Knee pulls to chest – IC – 10

THE THANG x4: [3 Fs of Veterans Day]

Merkin Mile – Route 66 – Elevens – Circle Up Dudes

MERKIN MILE:

400M Run [Think of a Veteran in your life and how they impacted the man you have become.]

Diamond Merkins – OYO – 20

400M Run [Who do you count on when you are down and out?]

Military Merkins – OYO – 20

400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]

Standard Merkins – OYO – 20

400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]

Wide Arm Merkins – OYO – 20

ROUTE 66: (10 yards between each exercise)

Burpees 1 … 2 … 3 … – … 10 … 11

ELEVENS: (10 yards between each exercise set)

Squats – 1 … BBS – 10 … run 10yards

Squats – 2 … BBS – 9 … run 10yards

—

Squats – 9 … BBS – 2 … run 10yards

Squats – 10 … BBS – 1

CIRCLE UP DUDES:

Step Ups – OYO – 15 (HC)

Derkins – OYO – 15

Dips – OYO – 15

COT:

Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton

AO: Oakery

QIC: Goon

PAX: Ghost, Output

Conditions: 37deg, scattered clouds

DISCLAIMER

PLEDGE OF ALLEGIANCE

Warm-O-Rama

SSH – IC – 25

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Knee pulls to chest – IC – 10

THE THANG x4: [3 Fs of Veterans Day]

Merkin Mile – Route 66 – Elevens

MERKIN MILE:

400M Run [Think of a Veteran in your life and how they impacted the man you have become.]

Diamond Merkins – OYO – 20

400M Run [Who do you count on when you are down and out?]

Military Merkins – OYO – 20

400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]

Standard Merkins – OYO – 20

400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]

Wide Arm Merkins – OYO – 20

ROUTE 66: (10 yards between each exercise)

Burpees 1 … 2 … 3 … – … 10 … 11

ELEVENS: (10 yards between each exercise set)

Squats – 1 … BBS – 10 … run 10yards

Squats – 2 … BBS – 9 … run 10yards

—

Squats – 9 … BBS – 2 … run 10yards

Squats – 10 … BBS – 1

• We got about halfway through the Elevens.

• QIC forgot Count-O-Rama & Name-O-Rama. Ooops!

COT:

Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton

AO: LightningRod

QIC: Goon

PAX: Red Curry, Herbie, Free Lunch

Conditions: 52deg, heavy rain

Warm-O-Rama

Knee pulls to chest

Imperial Walkers (criss cross)

3rd Graders

Daisy Pickers

Toy Soldiers

Arm Circles

Halos

SSH

• MOSEY to field

1/2 THANG: Wall Sit Coupon Pass

Wall sits on wall, close to each other. Pass coupon to next Pax, Pax does 2 overhead presses, then pass to next Pax. Continue down line to end & back again.

THE THANG: Tabata Mix

1st Round: Tabata timer for 45secs ON + 15secs REST. Do 5 minutes then REST for 1 minute.

2nd Round: Tabata timer for 50secs ON + 10secs REST. Do 5 minutes then REST for 1 minute.

STATIONS:

• Jump Rope
• Peter Parker/Hi-Lo/Merkin (in low plank, knee to elbow…to high plank…Merkin…to low plank.
• Gasers (forward/backward 10yards, 20yards, 30yards, etc.)
• Coupon Swing
• Bonnie Blairs

[Extra Stations]

• Burpees
• Jump Squats
• Mountain Climbers
• V-ups

6 Minutes Of MARY:

15 LBC’s

15 Plank Jacks

10 High Plank / Low Plan IC

15 Freddie Mercuries

20 Flutter kicks

20 Gas Pumpers (knees to chest)

COT:

Living Life as the One in the Arena

• “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could CCM have done them better. The credit belongs to the man who is actually in the arena, whose work face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt, The Man in the Arena Speech

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.”

There will always be people on the sidelines who have never stepped foot on the field, played the game, or   fought the fight – all eager to share their opinions and call out the risk-takers for their stumbles. It will always be easier to point out what others do wrong than to show up and do something yourself. The takeaway here is simple. Those voices from the sidelines and the cheap seats don’t matter. Until someone has stepped into the battle or onto the field, their opinion is meaningless to the one in the arena.

The Takeaway

The goal is simple… Step into the arena and dare greatly. 

The rest will take care of itself. 

AO: LightningRod

QIC: Goon

PAX: Kiwi, Red Curry, Free Lunch

Conditions: 54deg, light rain, fog

DISCLAIMER

Warm-O-Rama

Knee pulls to chest

Imperial Walkers (criss cross)

Grass Pickers/3rd Graders

Daisy Pickers

Toy Soldiers

Arm Circles

Halos

SSH

• MOSEY to field

THE THANG: Halloween Route 66 CoreTown

W/ PUMPKIN

Start at back of end zone. Stopping at each 10yard line to do progressively more exercises (first 1, then 2, etc.) to the top of the other end zone.  After doing 11 exercises at the top of the other end zone, PAX will have completed 66 repetitions of the exercise.

§　First journey – Weighted Sit-Ups

§　Second journey – Thrusters

§　Third journey – V-ups

§　Fourth journey – Burpee Jump Overs

§　Fifth journey – Lunge & Curl (HC)

§　Sixth journey – Staggered Merkins (HC)

§　Seventh journey – Seated American Hammers (HC)

§　Eighth journey – Pumpkin Goblet Squats

§　Eighth journey – Overhead Tricep Extensions

§　Nineth journey – Pumpkin Swings

§　Tenth journey – Standing Woodchip

• We had 2 pumpkins and coupons for the work. Alternated amongst the group to spread the love.
• Made it through Burpee Jump Overs.

6 Minutes Of MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Flutter kicks

COT:

Teenagers & Halloween.

Be inclusive. It’s hard for them to muster up the energy. They worry about embarrassment.

Even worse would be when people/strangers/neighbors don’t offer the candy or tricks or treats.