Black Ops – The Bell Tower @ Carillon Beach Florida Back Blast 6/11/19 “The Sugar Cookie”

sugar cookie

Weather 79 degrees – partly cloudy

PAX (5) – Huggies (Q), Nice n Slow, Nino, Gypsy, Bear (2.0)

We were fortunate to spend our summer vacation with three other families and dads who all do F3. We rented a house in beautiful Carillon Beach Florida.  Within the beach community there’s a roundabout with a bell tower in the middle, which is where I got the name for the workout location.

carillon-beach bell tower

We did a workout almost every day we were at the beach.  I wanted my workout to involve the beach itself, and really get into it.

I titled my workout the “Sugar Cookie”

This was taken from a commencement address by Admiral William H. McRaven at the University of Texas at Austin in 2014.  He gives life lessons from Basic Navy Seal Training. The Sugar Cookie was one of those lessons…

 If you want to change the world get over being a sugar cookie and keep moving forward.
“Sometimes no matter how well you prepare or how well you perform you still end up as a sugar cookie.”

“For failing the uniform inspection, the student [in Basic SEAL training] had to run, fully clothed into the surfzone and then, wet from head to toe, roll around on the beach until every part of your body was covered with sand. The effect was known as a ‘sugar cookie.’ You stayed in that uniform the rest of the day — cold, wet and sandy.”

“There were many a student who just couldn’t accept the fact that all their effort was in vain. . . Those students didn’t understand the purpose of the drill. You were never going to succeed. You were never going to have a perfect uniform.”

The workout:


Mosey to the park area near one of the community pools.  About 1/3 of a mile away from the house.



20 Imperial Walkers IC

20 Abe Vigodas IC

Kendra Newmans

Mosey to the beach

The Thang (AKA “Sugar Cookie”)

This was a variation of Dora 1-2-3. We started in the surf.

Combined, partners would do the following exercises – 100 Water Burpees (Burpees in shallow water), 150 Barrell rolls (Rolling from stomach to stomach in the sandy wet surf), 200 Big Boy sit ups in the surf.

Partner 1 would run about 0.15 miles up to the board walk and up a flight of stairs to some benches where he’d do 30 dips and run back down to the surf, while partner 2 would be doing the exercise.

We then did 2 sprints on the beach of about 50 yards.

We then ran as hard as we could up to the top of the board walk.

From there it was about a 0.3 mile mosey back to the house.


Bear (2.0) joined us for COT after completing some merkins for good measure.  Count o’ rama and name o’ rama.

It was a great week with friends and family.  We were fortunate that we all returned home safely. Can’t wait to visit the Bell Tower again.

Remember that life lesson of the sugar cookie. Thank you Admiral McRaven.

Huggies out





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