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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Planks on Planks

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RICHARD SHELTRA – ROUND 2

WARMUP: Plank while reading article. Mosey to cinder block area – SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup.
THE THANG: 4 rounds of the following – 20 curls with cinder block, 20 OH presses – mosey down hill – 20 merkins, 20 LBCs, 20 flutters – mosey back up hill and repeat.. After completion of 4 rounds, mosey to main entrance of school to do 4 rounds of the following – 20 dips, 20 step ups, and 20 calf raises utilizing benches. Mosey to side of school to complete 4 rounds of wall sits while pax bear crawls out and crawls back. We then used light poles in the parking lot to complete 20 squats, 20 merkins, 20 carolina dry docks at each pole with lunge walks and bear crawls in between. Nur back to flag for mary.
MARY: American hammer, flutters, hello dolly, big boy sit ups, body destroyers until 6 am.
ANNOUNCEMENTS: Christmas Party!
COT: Prayers and praises.

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Horse Shoe of Pain

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It was a crisp cool morning at Block Party, but the pain quickly brought warmth.
Quick mosey, warmups and we were off.

We ran down to the horse shoe driveway known as the Unity Church for lucky 7’s.
1 Squat, 1 Futter, 1 Merkin at the three points on the horse shoe. We did 7 loops around the driveway increasing the reps by one on each lap.

Next we ran over to the other church stairs down the road for a mini Dora.
Partner 1: 50 Lunges, 100 SSH’s, 150 American Hammers
Partner 2: Run a figure 8 up and down the stairs
Moseyed over to the lot across from Amoure Artis for some Mary with burpees (breathing exercises).

Back to COT for some more Mary, announcements, and prayer/praises.

JWow

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Massey Christmas lights

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WARMUP: MUST when it’s this cold
THE THANG: 4.2mi

Head towards 7-11
L on trail b/f Dobys Bridge to Neff Ct
L on Dudley drive
L on Thomas Knapp Parkway
L on Felts Pkwy
R on Callahan
R on kings bottom Dr
L on Felts Pkwy
R on Thomas Knapp Parkway
R on Dudley drive
R on dragon way
Loop around DBES and back to trail cut thru to 7-11 and home to Blue.

MARY: no
ANNOUNCEMENTS: Christmas party Friday, 4.01k charity run for Crisis Response international Saturday,

COT: men’s mental health – Speak up – you have a purpose. You are not alone. Be the light. Check on a friend.

Prayer and Praise for wedding anniversaries, baby announcements, loved ones passing, safe travels, new jobs

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