Combating worry

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WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet

THE THANG: 4 corners of the skillet + midpoints

At each corner: 10 ea, shoulder tap, jump squat, box cutter

At the 50: 5 burpees

We completed somewhere between 2 and 4 laps

MARY: in the thang
ANNOUNCEMENTS: bethel, trash pickup
COT: Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

Your body and brain are telling you something is out of place.

Acknowledge it and then identify an action you can take.

It may not immediately solve the problem, but It will keep you moving forward instead of getting stuck in the worry loop.

Matthew 6:34 – “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”

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Kettlebell Cindy

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

AMRAP (as many rounds as possible)

40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press
  5. KB Goblet Squat
  6. Cindy Bench Press

The remaining rounds: we ran out of time.

  1. KB Skull Crushers (laying on back)
  2. Cindy Curls
  3. KB Swings
  4. Cindy Bench Press
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Deck of (moderate) pain

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WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.

MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes

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Saturday at the yard

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WARMUP:

  • Moroccan Nightclub
  • Imperial Walker
  • Cherry pickers

THE THANG:
4 Stations

  • Station 1 – Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk
  • Station 2 – Side Staddle Hop, Mountain Climbers, Seal JAck, Diamond Merkins
  • Station 3- Low Country Crab, Shoulder taps Penguins, Flutter Kicks
  • Station 4- Dips, Incline Merkins, Step Ups, Calf Raises
  • Reps 5-10-15-10-5
  • Bucket of fun – Mountain Climbers, Imperial Squat Walker, Low Country Crab, Makhtar N'Diayes, You Pick, Plank Jacks, Mike Tyson, American Hammer, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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Field of Pain

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It was a dark, dank, steamy morning and then Stud Muffin walked in and we were able to officially start. Quick warmup and then we made like a tree and moseyed.

Over to the benches for dips, dirkins, and step-ups.

For the main event:

100 yard sprint, 100 squats, 100 yard sprint, 3 kraken burpees
90 yard sprint, 90 flutters, 90 yard sprint, 3 kraken burpees
80 yard sprint, 80 clave raises, 80 yard sprint, 3 kraken burpees
70 yard sprint, 70 CDDs, 70 yard sprint, 3 kraken burpees
60 yard sprint, 60 american hammers, 60 yard sprint, 3 kraken burpees
50 yard sprint, 50 lunges, 50 yard sprint, 3 kraken burpees
40 yard sprint, 40 merkins, 40 yard sprint, 3 kraken burpees
30 yard sprint, 30 big boys sit-ups, 30 yard sprint, 3 kraken burpees
20 yard sprint, 20 superman’s, 20 yard sprint, 3 kraken burpees
10 yard sprint, 10 lbc’s, 10 yard sprint, 3 kraken burpees

Back to the bench for dips, irkins, and step-ups.

Back to COT for prayers and praises.

JWow
 

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No Rain at the Moment

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WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.

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Your Family Doesn’t Need You To Die For Them, They Need You To Live

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WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next door to Ace.

THE THANG: Parking lot forms a cross. Start in the center. Three rounds of four exercises = complete 10 reps of one exercise at end of each branch + complete 2 burpees at the center when you start and at each pass through the center. Transit via running from branch to branch.

Round 1 = Merkins, Wide Arm Merkins, Diamond Merkins, Hand Release Merkins

Round 2 = Sumo Squats, Donkey Kicks, Monkey Humpers, Jumping Lunges

Round 3 = Plank Jacks, Peter Parkers, Parker Peters, Shoulder Taps

Mosey to mini storage entrance on Lake Vista Blvd. Long suicide run pausing at each of 5 no parking signs to complete 1 burpee at sign 1, 2 burpees at sign 2, etc.

Brief Indian Run then mosey home.

MARY: Box Cutter, Plank Punches, Penguins, Mahktar N'Djaie

ANNOUNCEMENTS: Trash pickup, Bethel Shelter meal (meatloaf)

COT: Prayers for young kids, teachers/students, college kids returning home, new job, grieving families, progress on health journey, pending surgery, offer on home for sale, growth from hard choices (those made and those under discernment)

Throughout the workout, pax reflected on hard choices related to living life fully out of a commitment to be our best self for our family. Pax shared about struggles and choices related to healthy eating, exercise, alcohol, porn, tobacco, foul language and more. Thanks to everyone for pushing through the stiff humidity and sharing openly. Inspiration came from the prompt below that crossed my radar in the past two weeks:

You say "I would die for my family"

OK, but …

Would you exercise for them? would you eat healthy for them? would you chase your dreams for them? would you quite your bad habits for them?

You don't need to die for them

You need to live for them

Thanks @U08N41FCN0Z for the Q invite! #KeepPosting

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On repeat

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WARMUP: Yes:
SSH,
IW,
HW,
yoga w/
shoulder taps
peter parkers

THE THANG:
6 deadlifts
5 hang cleans
4 front squats
3 over head presses
2 manmakers
Then move!

We just did that on repeat. Like wiping down the counters, doing the laundry, dealing with traffic, or making the bed, some stuff isn't awful once or at first, but the monotony of having to do it day after day after day after day after day grinds on you.

Gotta build the strength to keep on keeping on. It ain't about what you WANT to do; it's about what you GET TO do, or what you NEED TO do. Often an authentic meaning is found in the work you've been avoiding.

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