AO: Top Guns

Date: 1/6/2025 @ 0515

QIC: Snidely

PAX: Bobsled, Doll Face, Folsom, Sputnik, Snidely

FNG: 0

Count: 5

Conditions: 6 deg F, 10 mph N (feels like -9 deg F). Brisk baby!

Mission, core principles, and credo given. Disclaimer said.

The QIC had was ready to start, but only Bobsled showed up on time – everyone else rolled in a couple minutes late. It’s ok, we’ll forgive people this one time – but the jams were cranked up and SSHs were happening just to keep Bobsled and YHC warm.

Warm-up (0518):

  • Windmills IC x 10
  • Trunk Twists IC x 10
  • El Chappos IC x 10
  • Big Ones IC x 6
  • Cherry Pickers IC x 10
  • Sungods IC x 10 each direction
  • Sidelunge to west side of Sonny’s and back to warm up some muscles.

The Thang (0522):

Set 1 (Mosey to landscaping blocks) – Buy in for the Workout

  • Dips x 20
  • Incline Merkins x 20
  • Snidely squats (1 1/4 squats) IC x 20

Set 2

  • Curls (controlled, up on 1 count, down on 2/3/4 count) x 20
  • Upright rows (controlled) x 20
  • Military Presses (controlled) x 20
  • Rest for 20 sec

Set 3

  • Alternating leg lunges (total) x 20
  • Bent over rows x 20
  • Kettlebell swings x 20
  • Take a lap or two around Sonny’s to warm up.

Set 4

  • Plank pull (dumbbell) through IC x 20
  • Flutter Kicks IC x 20
  • Russian Twists IC x 20
  • Rest for 20 sec

Set 5

  • Sumo Squats IC x 20
  • Johnny Dramas IC x 20 (different positions)
  • Dying Cyclone IC x 20
  • Rest for 20 sec

Set 6

  • Deadlifts (controlled) IC x 20
  • Thrusters IC x 20 — rest for 20 sec
  • Curl to Military Press IC x 20
  • Rest for 20 sec

Set 7

  • Clark Kents x 20
  • Chest Press x 20
  • Chest Flys (controlled) IC x 20

Set 8

  • Alternating Shoulder Taps IC x 20
  • Skull Crushers x 20
  • LBCs x 20

Called “Omaha.”

6MOM (0550):

  • Superman x 15
  • Iron Cross x 30 seconds
  • American Hammers Rancid Style IC x 4

Videorama (0552):

  • Done and posted

Prayers & Announcements (0553):

  • Impact Retreat on 1/9-11/2025 (contact Sister Act or Grillz)
  • Winter Warrior Challenge
  • Link for Heartland Hope donations on Slack
  • Snidely – prayers for Donna (MIL) in hospice
  • Bobsled – 7 day fast (prayers)
  • Sputnik – Prayers for Uncle’s surgery to remove tumor

COT (0555):

Lessons learned on the railroad

  • Avoid complacency.
  • Rules are written in blood.
  • Baptism by fire.
  • Brotherhood – it’s the suck and the gloom.
  • Be a dick, get treated like a dick. Win people over by treating them with dignity.

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