WARMUP: OYO
THE THANG: running
MARY: was not present
ANNOUNCEMENTS: B-BBQ, CRI run in Dec
COT: all present
WARMUP: nope
THE THANG: Run or Ruck – Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing.
MARY: open to all men – she wasn’t there
ANNOUNCEMENTS: You betcha’ – read your newsletter
COT: 5th core principle
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges
Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.
MARY: yes
ANNOUNCEMENTS:
COT:
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT:
WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.
WARMUP:
– Mosey lap through the Teet parking lot.
– SSH
– CASBAH #2s
– Imperial Walkers
THE THANG: Mosey to Indian restaurant for a Dora:
Run to Dogtopia
– 200 Squats
– 200 LBCs
– 200 Casbah #2s
– Somewhere between 150 and 300 flutters
Move to middle of parking lot there for a busted Amazon rip off Select-a-Cize Move/MOT
– SSH/Lunge Walk to island
– Merkins/Run to Dogtopia
Back to COT
– CASBAH #2s
– Hillbilly Walkers
– Baby arm circles fwd
– Baby arm circles back
– Big circles fwd
– Big circles back
MARY: Yuuuuup. And she brought some weed…
ANNOUNCEMENTS: HIM camp, Bethel Men’s, Christmas party,
COT: Prayers for safety and gratitude.
WARMUP: ssh/mnc/im/hbw/wm, yoga flow
THE THANG:
Mosey to lot past Persian Grill
Run a lap around the 2 islands followed by 3 exercises (merkins, squats, lbc)… increase reps after each lap tel:5-10-15-20-25.
Mosey to upper lot behind CFA
Run a lap around the 2 islands followed by 3 exercises (shoulder taps, lunge, flutter)… increase reps after each lap tel:5-10-15-20-25.
1×10 set of Dips on the guard rail
Mosey back to flag
4 corners in the main lot with 3 exercises (SSH, plank jack, big boys) 5 reps 1st round, 10 reps 2nd round. We got 1/2 way through round 2 and then went back to flag for Mary
MARY: box cutter burnout – 20 reps
ANNOUNCEMENTS: ao Chester tomorrow 545 leave from Baxter Starbucks, 4bs nov 7, Xmas party
COT: praise for getaway weekend w M. Prayers for medical tests/procedures and marching band competitions
WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents
Soundtrack: Amazon Music Playlist: ”The Boss F3 30/30 Playlist”
Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.
Mosey to cinder blocks on the other side of campus.
Farmers carry two cinder blocks for a small lap after each exercise.
1. Jump Squats with Cinder Block. Oyo
2. Cinder Block Press (On your Back). Cadence.
3. Cinder Block Swings. Oyo.
4. Cinder Block Curls. Cadence.
5. Burpees. Oyo.
6. Skull Crushers. Cadence
Mosey back to the COT area.
Dora. 100 Merkins. 200 Squats.
The partner bear crawls to the light pole, and then moseys back.