Where is DeepDish??

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WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner
THE THANG:
10 reps. Goal 8 sets. We got 4
Halo Squat
Clean and Press ea side
Ballistic row ea side
Curls ea side or double
Around the world with chop
Lunge with twist

MARY:
ANNOUNCEMENTS:
COT:

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The Gloom Always Collects — Check on the Missing

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Warm-Up
We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp spot for a healthy round of Monkey Humpers.

The Thang

Movement to the Church
We headed to the church and tackled Toy Soldiers up the hill, followed by a NUR (backwards run) to the parking lot.

Gazebo Work
At the gazebo, we hit offset Ierkins sets on the benches, one hand up high the other on the bench, then flapjacked to hit the opposite side.

Mid-work discussion: Who haven’t you seen post in a while? Have you reached out? The mission only works if the men stay connected.

Apartment Roundabout
Moseyed to the roundabout in the apartment complex for lunges—right leg first, flapjack, then left leg—all in cadence.
We then cut behind Harris Teeter and took the B-line back toward the roundabout.

Around the World Grinder
Held Al Gore around the circle while each HIM took a turn completing 30 Monkey Humpers, passing the work clockwise until all had their turn.

Hill Work Behind Harris Teeter
Found a hill—perfect.
• Crawl Bear down
• Run hard back up
• Lunge walk down
• Move to the far curb for 5 OYO Burpees
• Sprint back to the top

Traveling Bears
At the Harris Teeter wall, PAX held People’s Chair while one man bear-crawled the length. Rotate until every man got his turn. Full team effort.

Oil Change Center Wall Work
20 Wide-Arm Merkins
15 Regular Merkins
10 Diamond Merkins
No rest. Just work.

Advance Auto Lot – Burpee Broad Jumps
We burpee broad-jumped the entire parking lot because sometimes the only path forward is the hard one.

Walgreens – Duck Walks
Duck-walked to the island. Reversed it back with reverse duck walks—a crowd favorite… for no one.

Dealer’s Choice Transportation
One PAX called Power Skips all the way to the entrance. No shame. Full commitment.

Final Mosey to COT for Mary
Closed it out with:
• Worst Worst LBCs
• Dying Cockroaches
• Standing Twists

Announcements
• 401K Race
• Break the Dam 5K / 10K
• Christmas Convergence
• Christmas Party – signups & donations

Prayers & Praises – CSPAN Style
Brothers sharing what’s happening in their lives. Exactly how the morning should end.

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Light poles are bright

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WARMUP: Mossey,,exercises
THE THANG: Ran lightvpoles- Ladder workout 10, 20,30,40,50and 60 reps at light poles ran first light poles (exercised)and returned back to 1st and then second , returned up to 6 light poles
MARY: Rotate each persona added one exercise
ANNOUNCEMENTS:5k, 10k and ruck race Jan 31.
COT: LD prayed is out

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7 of Diamonds / Fatherhood

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We had a 7 of Diamonds workout in the band lot.
7 burpees at each corner(28)
14 Merkins each corner (56)
21 LBC’s each corner (84)
28 squats each corner (102)
21 LBC’s each corner (84)
14 merkins each corner (56)
7 burpees each corner (28) (Skipped for ABC’s)
Finisher of ABC’s on your 6
feet elevated like 6-inch hold – spell out the alphabet with your feet. Capital letters only.
Close it out with 30 minutes of fatherhood wisdom

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EMOMS in the rain

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Mosey to pavillion
SSH
Windmills
Seal Jacks
MNC
Mountain climbers
Stretch

3 10 minute EMOMS with a 3 minute rest in between

Emom 1

10 merkins w/bell
15 Squats

EMom 2

10 curls 5 each arm
10 Tri extensions
Calf raises until time

Emom 3
20 flutters with press
10 Hammers
5 weighted BBS
5 in and outs

Mosey back to COT right at 6

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Transparent Thought Life

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WARMUP: 50xSSHIC followed by a short mosey to our first pain station.

THE THANG:
At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school.
Played Catch Me If You Can with the finish line being opening to the road that leads to the back of the school
Partner#1 Bear Crawled while Partner#2 performed 5 burpees and then moseyed to catch Partner#1. Continue to flapjack until you reach the finish line.

Nex, moseyed to the back of the school to use the benches and stairs. Reverse 1/2 Jack Webb: Started with 10 step-ups each leg and then went into 40 squats. We stopped after completing the 5 & 20 mark.

Next, moseyed to the playground for a Mini No-Run Dora.
Partner#1 moved into a straight arm plank position with feet in a swing – performed one knee tuck followed by a Merkin – that equals 1 rep – Partners need to complete accumulative rep count of 100. While Partner #1 performs the exercise, Partner #2 completes 10 pullups, returns to Partner #1 and flapjack until accumulative rep count is complete.

Finally, moseyed to COT from some AB work.
30 sec. of scissor kicks right into 30 sec of LBCs

Straight Arm Plank Position – held for 2min.15sec. – removed hands and feet from base in a rotating fashion, 1 at a time for 15 sec. and then removed 2 posts for 15 sec a pop.

30 sec. of flutter kicks right into 30 sec of LBCs

MARY: None

ANNOUNCEMENTS: Jan 1st Bethel Serve, Christmas Party, couple of Saturday runs supporting good causes – CRI & Teachers with Cancer

COT: Shared from the heart. STK.

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Adding Gardenia

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WARMUP:
Not typically done at this AO. Try to get here early enough to manage yourself.
THE THANG:
Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs.

7s on the hill – burpees and bomb jacks. We only got two rounds in. That hill is hard

Run back with merkins the same way. Total merkins 110.

MARY:
Throw the 60lb sandball over your shoulder once when you get back

ANNOUNCEMENTS: Xmas party

COT: was held.

If during your childhood the holidays were nothing but joy and wonder—never realizing how many people spend this season hurting over loss, stress, or heartache—then what an amazing gift your parents gave you. Think about that now that we’re the men creating a holiday environment in the depths of winter for our families.

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Parading around Minnow Pond

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Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given.

WARMUP: N/A for Minnow Pond

THE THANG:
Following the FM Christmas Parade route, Pax were to complete the following exercises at stops along the way:

10 burpees
20 big boys
10 lunges each leg

Stops were the following:

Unity Presbyterian
Corner of Main and Tom Hall
Corner of Main and White
Lot beside FM Town Hall
Lap around WEP

Once complete, Pax were to reverse the route with stops along the way until COT.

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12 days of Christmas Sandbag version

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Moved over behind school to the playground and basketball courts

WARMUP:
SSH
Hillbilly walkers
Low slow squats
Broga
Shoulder taps
Mountain climbers
Arm circles

THE THANG:
12 days of Christmas
Just like the song, perform the first exercise and then jog down and back. Then perform exercise 1 and 2, then jog down and back all the way up to 12. Reps is the day for that exercise.

Clean (day 1)
Squats (2)
Rows (3)
Burpees (4)
Lunges each leg (5)
Merkins (6)
Simba (7)
OH press (8)
Dead lifts (9)
Calf raises (10)
American hammer (11)

12 day – cut short due to time so we got back to COT for 5 man makers

MARY:
ANNOUNCEMENTS:
COT:

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