What is Active Recovery ❤️‍?

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Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow

MARY: 1 Full traditional Kingsley Loop Lap

ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!

COT: A burden shared is half the burden and a joy shared is twice the joy.

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The skillet; Hope&Joy

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WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice)
THE THANG:
Start at one end of the skillet run 10yds and do an exercise. Ladder across 10-20-30-40-50-40-30-20-10.

1st time across: Burpee 1-2-3-4-5-4-3-2-1
2nd: Merkins- 5-10-15-20-25-20-15-10-5
3rd: squats: 10-20-30-40-50-40-30-20-10

Mosey around skillet back to COT

MARY: is a beacon of Joy in her visit to cousin Elizabeth (Luke 1:46-56)

ANNOUNCEMENTS: 12/24 convergence
COT: Hope and Joy. Shared how these have appeared in our lives and changed with the seasons of life. We also shared the struggles we face as men, husbands, fathers etc… to maintain a posture of Hope and Joy in our lives amid the daily chaos surrounding us and the challenges of balancing that real, genuine posture vs. just “pretending” all is ok. Most of us walk around carrying more on our shoulders than we talk about, and can easily become weighed down… affecting our ability to experience hope and joy.

Romans 15:13
“I pray that God, the source of hope, will fill you completely with joy and peace because you trust him. Then you will overflow with confident hope through the power of the holy spirit”

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8 Days Till Christmas

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WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club.
THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC’S (30) Hello Dolly’s (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25), Dips (20), Single Arm Rows Left (10) Right (10).
MARY: LBC’S 10 Hello Dolly’s 10.
ANNOUNCEMENTS: Break The Dam Series January 31st 2026.
COT: Prayers went up for Teddy and his family and Harry Carry for his ankle and shoulder.

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Counting Down from 100

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WARMUP:
Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!!

THE THANG:
Ran around to do a few more warm ups before heading to a building for the countdown.

2 locations for exercises. Run between each, which included stairs and some bear crawls or lunges:
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

Great work done by all pax!

MARY:
ANNOUNCEMENTS:
COT:

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Merkins on Merkins

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WARMUP: mosey around the parking lot with karaoke, high knees, toy soldiers, butt kicks. Circle up for SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, etc.
THE THANG: Mosey to practice band/football lot – mode of transportation was lunge walks, stop at the 10-20-30-40-50-40-30-20-10 yard lines and do half that amount of merkins. Mode of transportation on the way back was bear crawls, stop at the 10-20-30-40-50-40-30-20-10 and do that amount of LBCs. Mosey to benches and complete – 20 dips, 20 step ups, and 20 calf raises – repeat 3 times. Mosey back to mary.
MARY: ab exercises until 6
ANNOUNCEMENTS: Christmas Party
COT: prayers and praises

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Badlands 8 Blocker Rucking Kingsley Loop

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WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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Rockin around the Christmas Tree

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WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake.
THE THANG: Bucket 11 – one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were everyone’s fave.
Did some partner work on the wall near the upper town hall lot. Bear crawl with wall sit and balls to the wall.
Mosey to Christmas tree. 12 stations surrounding tree. Do two stations and run a loop. We darn near didn’t even come close to finishing all the stations. Great mumblechatter.
Brick by brick, post by post.
MARY: No showed.
ANNOUNCEMENTS: All of them.
COT: Pretty special today.

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KettleBrrr & Chill

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Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don’t worry, added a couple of heavy coupons that took their toll on the PAX. What doesn’t kill ya makes you at least 1% better.

WARMUP: Mosey around the COT parking lot for about 3 min and ended near COT where my board of pain was placed and couple of heavy coupons lay lurking. We completed all of the cardio exercises listed on the board in succession to complete the warmup – 30xSSHIC , 20xMCsIC, 10xBurpeesOYO

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
60 reps – SSH
50 reps – Alt. 1 Handed KB Swings
40 reps – Mountain Climbers
30 reps – Alt. 1 Handed KB Swings
20 reps – Burpees
10 reps – Alt. 1 Handed KB Swings
Run length of parking lot away from FB stadium, NUR back.

Round 2:
60 reps – SSH
50 reps – Alt. Rev Lunges w/ KB
40 reps – Mountain Climbers
30 reps – Alt. Rev Lunges w/ KB
20 reps – Burpees
10 reps – Alt. Rev Lunges w/ KB
Run length of parking lot away from FB stadium, NUR back.

Round 3:
60 reps – SSH
50 reps – Alt. Snatches w KB
40 reps – Mountain Climbers
30 reps – Alt. Snatches w KB
20 reps – Burpees
10 reps – Alt. Snatches w KB
Run length of parking lot away from FB stadium, NUR back.

Round 4:
60 reps – SSH
50 reps – Alt. SquattoCleantoPress w KB
40 reps – Mountain Climbers
30 reps – Alt. SquattoCleantoPress w KB
20 reps – Burpees
10 reps – Alt. SquattoCleantoPress w KB
Run length of parking lot away from FB stadium, NUR back.

The format described above was completed while the PAX took turn farmer’s carrying 2 – 45lb plates approx. 40-50 yards each trip. Each PAX took 5 trips. Forearms and fingers were aching by the end. PAX made it into RD #3.

MARY: None

ANNOUNCEMENTS: Bethel Men’s Serve on Jan 1st

COT: STK!

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The Winter of Wegs’ discontent Part Deux

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WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing

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