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

1. Don’t let a wishbone grow where a backbone should be.
2. Be a man of your word. Make a promise keep it.
3. Competence under stress cannot be created after emergencies occur.
4. After writing an angry email or post, read it carefully. Then delete it.
5. Give credit. Take the blame.
6. Add value everywhere you go.
7. Change the world, don’t let it change you.
8. Try writing your own eulogy. Never stop revising.
9. 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