PAX: Cavity Search, Choo Choo, Clothespin, Dimples, Face Plant, Jaws, Meow Mix, Pocket Taco, Rite Aid, Second Base, See Through, Toto
Perfect! High 40s with minimal wind chill. AKA “Silkies Weather”
Mosey to corner of track with block
- FF OYO
- SSH x25
- WMH x10
- LBAC x15
- RBAC x15
- Seal Claps x15
- Mini Burpee Apocalypse (5,4,3,2,1)
PAX paired up with a partner. Did exercises DORA style. There were two sets of cones set up from the start line; one about 25 yards from start and one about 50 yards from start. Once partnered up, one PAX began the exercise from the list below while one ran the suicides. Second PAX ran to first cone and did 10 merkins, run back to start; Run to second cone, do 3 burpees and then run back to start. PAX then flipped exercises and suicides until reps were achieved cumulatively. After about 10-15 minutes, we switched to 5 merkins and 2 burpees. After about 10 more minutes we switched to 5 merkins and no burpees. PAX enjoyed that audible!
DORA Exercises – all with coupon
- CPRs – 50
- Tricep Extensions – 100
- Incline Merkins – 150
- Shoulder Presses – 200
- Curls – 250
If finished, worked way back down from 250 to 200, 150, etc.
Finished last 5 minutes with MARY
- Cavity Search – American Hammers IC
- Choo Choo – Hello Dollys IC
- See Through – LBCs OYO
- Jaws – Freddie Mercuries OYO
- Pocket Taco – Flutter Kicks OYO
- Rite Aid – Leg Raises OYO
- Second Base – Low Plank
- Dimples – Leg Raises OYO
Spoke this morning about being there for others. Specifically, I talked about how when we get out in the gloom early with our F3 brothers, and we pair up for DORAs, it is easy to find the motivation and actions that will help make sure we carry some of our brothers burden. The motivation men find out there behind strength, core and cardio exercises is unbelievable when you know doing 75 reps for your partner is better than 50, we push through! I got to thinking about this concept in life. While we are all very good at doing this in the gloom with DORAs, do we stop to think about out F3 brothers, our family members, our colleagues, even strangers, when they are struggling? Can we find the right words or actions of comfort. As men, it is harder to be there for each other in this way than by running or doing reps. It is important we find ways to make sure we carry this outside of the gloom when we find that a brother, or anyone for that matter, needs us at 5:30 pm instead of 5:30 am and in a mental or spiritual way instead of a physical way with reps. Something to keep in mind and challenge ourselves to be better at going forward, myself especially.
Meow Mix is back, Q got so excited seeing him run up that cadences were thrown off during COP.
Tuesday had John Doe and Burrito at same workout; For some reason Wednesday seemed relatively peaceful and quiet!
Broke Second Base’s block “cherry” Turns out he likes his workouts “hard”.
PAX verbally cheered with burpees at second cone were called off. Turns out, nobody actually likes burpees, except maybe Gretel….
Thanksgiving Convergence; See Convergence-CSAUP for more details on the festivities for that morning.
Keep bringing guys out!
Happy Veterans Day to those who have served our country and Happy Birthday Marines!