Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC
Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC
Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.
Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.
Ended with Penguins x 22 IC
COT ensued, and we ended with coffee in the parking lot .
Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC
Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC
Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.
Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.
Ended with Penguins x 22 IC
COT ensued, and we ended with coffee in the parking lot .
Starting to feel like Christmas!
PAX Attended:
– Dinghy
– Stork
– Moana
– Netflix
– King Kong
– Jingle Vader
– Willie
– Almomaster
Warm-up.
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Right foot, left foot- 10 seconds each
Mountain Climbers – 10 IC
Run a lap.
Around the head – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Sets
Goblet squats X 10 IC
Right arm squat thrust X 10 IC
Left arm squat thrust X 10 IC
Squat thrust X 10 IC
Rinse and Repeat
Lunge Walk to Stop Sign and Back.
2nd Set
Overhead press X 10 IC
Bent over rows X 10 IC
Right arm rows X 10 IC
Left arm rows X 10 IC
Rinse and Repeat
Tricep Ext to Stop Sign and Back.
3rd Set.
Big boy sit ups X 10 OYO
Move the bell between hands plank X 20 OYO
Right arm plank rows X 10 OYO
Left arm plank row X 10 OYO
Curl to Stop Sign and Back.
4th Set
LBC’S X 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)
The Warm Up on this 80th anniversary… 80 reps
20 Imperial Walkers
20 Side Straddle Hops
10 Slow Vagodas
15 Forward Arm Circles
15 Backwards Arm Circles
The Thang
B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations
7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six
President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”
B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner
O – Overhead Press | 19.41 yards of Lunges with coupon between each station
USS California
A number of other boats were sunk in the attack, but later recovered and repaired.
M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
USS West Virginia
USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
USS Cassin and USS Downes
USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary
USS Oglala
USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).
COT
Discussion on December 18th and whether event was purely social or workout included
1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)
Thank you for opportunity to pay respect to all those who have served and do serve.
