WARMUP:
THE THANG: we improvised
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no warmup, just run!!
THE THANG: OG Whitegrove
MARY:
ANNOUNCEMENTS: Christmas party, it’s never too cold out to post
COT:
WARMUP:
THE THANG: carried Cindy’s for 30 min while walking and talking.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Disclaimer and Pledge duly pronounced
THE THANG: 1 mile loop (rectangle) with an exercise at each corner.
Up Massey, right on Harris, right on Ardrey, right on 160
Burpees x10
Hand release merkins x10
Apollo ono x10
Donkey kicks x10
Pax stayed together for first mile, then thoroughbreds were cut loose. All pax completed at least 3 laps/3 miles and all finished 1-0 for the day.
MARY: she stayed in the sack
ANNOUNCEMENTS: Christmas party, Turkey convergence
COT: Theme today was the Unexpected. I finished a book this week called “The Unexpected Journey” about caregivers of dementia patients (my dad’s current daily reality caring for my mom). I was also reminded of a quote from one of my favorite spiritual teachers, Henri Nouwen: “I’ve always complained about my work being interrupted until one day I realized the interruptions were my work.”
How do you respond to interruptions? Or when the Unexpected drops in front of you? Too often my response has been poor. I’m improving and yet I still have a ways to go.
I call these moments out as critical leadership moments. It’s harder to lead when something unexpected surfaces, and yet those are the moments when leadership is needed the most. Use these moments as instances to learn and grow your awareness, your skills, your consistency, and your leadership.
Thanks for the push from all pax today! I needed you around me, because as Nasa heard during the run, I was close to texting him at midnight last night that I was out because of an oncoming head cold. I didn’t send the message. And then something unexpected happened — I woke up feeling like I was good to go!
#KeepPosting
WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes
Looks like we made it,
Barry Manilow
WARMUP:
Mosey to pond for 10 each of Moroccan Night Clubs, Seal Jacks, Bomb Jacks
Plankorama: Scorpion Dry Docks (5 each leg) into 10 each of Shoulder Taps, Plank Jacks, Mountain Climbers
THE THANG:
Mosey to Lot behind Panera for a Dora
Start w 5 Jumping Lunges (each side) and 1 Burpee
Alternate bear crawling / lunge walking betweeen islands.
At each island, decrease/increase reps by 1 until finishing with of 1 Jumping Lunge (each side) and 5 Burpees
Mosey back to amphitheater
7 exercises, 7 reps with block – 5 rounds
Curls
Tricep curls
Derkins
Squat thrusts
Forward Lunges (both legs for 1)
Backward Lunges (both legs for 1)
LBCs
In between rounds – one PAX runs to first bench along pond while other PAX hold Al Gore
MARY:
Big Boys & Freddy Mercurys
ANNOUNCEMENTS:
Christmas party, Bethel every 1st TH, look out for food collection details
COT:
Sickness, work challenges, family relationships healing, parents aging, moving decisions
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.
WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW’s, paeter parkers, parker peters
THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs
3 sets of 20 dips, 20 calf raises, 20 flutters. bear crawl from speed bump to speed bump mosey to back of school chair sits while the pax does bear crawls, broad jumps, burpee broad jumps. mosey to playground. 3 sets of 5 strict pullups and 10 in and outs on the swings (no jokes about these movements)
Mosey to side of school for 10 squats, 10 irkins, 10 big boys for 2 sets.
MARY:
ANNOUNCEMENTS: christmas party, thanksgiving convergence
COT: prayers for families, 2.0s, Ms
WARMUP: DID OT
THE THANG:
GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk
GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP
521: Band Camps Pit Stop. Bear Crawl 6 Cones Up
521: 50 SSH shared
Next MOT: Crab Walk
521: 50 Merkins Shared
Next MOT: NUR
Redstone: 50 Mountain Climbers shared
Next MOT: Walk
Redstone: 50 Imperial Walkers shared
Next MOT: Run
Redstone: THE SHARONVIEW SECURITY GUARD IS ONTO YOU! RUN A FULL LAP DO NOT STOP AT GO!
Jail: 10 Burpees OYO each. Until you roll a 6 you do 1 burpee a piece for each roll
Next MOT: Duck Walk
If band camp sent you here thank him
SUN CITY: 50 Big Boy Sit-ups shared
NEXT MOT: NUR
SUN CITY: 50 Swings Shared
NEXT MOT: Crab Walk
SUN CITY: 50 Squats with ruck. Shared
MOT: Walk with Ruck until you return or pass this site for all sites. Leave it for the next group.
THE EXCHANGE: grab Ruck if no one has it and do 10 squats a piece. If someone has it grab it and do their workout send them back to this space
THE EXCHANGE: 2 minutes of jump rope
NEXT MOT: Bear Crawl
FREE PARKING: Do a 10 Count. Roll again
NEXT MOT: Walk
RIZZOS SPAGHETTI HOUSE: 50 KB swings shared
NEXT MOT: Run
SWEETWATERS: 15 Burpees Each OYO. Good form
NEXT MOT: Walk
SWIG: 20 Goofballs each (DH GETS JUMP SQUATS)
NEXT MOT: Bear Crawl
SHAUN CRAWFORD’S SPOT: ALL OUT SPRINT 6 SPACES AND BACK
NEXT MOT: Walk
Mick Mulveneys Deal House: 20 SSH shared. Grab all the MILGA MONEY of the team in front of you and send them back to this spot and take their spot.
MOT: MOSEY
Dorian Williams’ Depot: 50 calf raises
NEXT MOT: Bear Crawl
Lancaster Sheriff Station: 50 Diamond Merkins Shared
NEXT MOT: Run
Chance: Roll dice. Add a zero to the end of the number and do that many squats/merkins or calf raises
NEXT MOT: Duck Walk
High Seas Mini Golf: 50 Bobby Hurleys shared
Next MOT: lunge walk
Firethorne Country Club: 50 Carolina Dry Docks shared.
Next MOT: Mosey
Andrew Jackson State Park: 2 minutes of planking
Next MOT: Crab Walk
Birdcages House: Do 10 squats with as poor form as possible
NEXT MOT: Walk
Hells Angels Clubhouse. 50 jump squats
Next MOT: Bear Crawl
Redfin: 50 Hillbilly Walkers Shared
Next MOT: Run
MARY:
Flutters
Freddie’s
ANNOUNCEMENTS: newsletter
COT: family
WARMUP: Yes
THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.
<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges
100 reps of each, broken up however the PAX wanted.
MARY: Around the circle
ANNOUNCEMENTS: Read your newsletter