Unexpected Opportunities

Leave a comment

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

TClap |
0

Running, Monday, Flight Plan

Leave a comment

WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes

Looks like we made it,

Barry Manilow

TClap |
0

HIM Camp Review

Leave a comment

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

TClap |
0

Flag Hand-Off: Congratulations McHale!

Leave a comment

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.

TClap |
0

Longevity

Leave a comment

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

TClap |
0

MILGA MONOPOLY

Leave a comment

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

TClap |
0

Miyagi’s Reign Begins

Leave a comment

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

TClap |
0

Golfing at Bushwood

Leave a comment

WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

TClap |
0

Bag Bear Crawl Bonanza

Leave a comment

It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off.

Thang:
Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10
LBCs. Leave your bag and run back to the starting point. Rinse and repeat any every second light pole.

Round 2: Lunge with sandbag every two light poles with 10 CDDs, 10 Flutters, 10 calf raises. Bear crawls back 1 light pole and walk back to your bag. Rinse and repeat every two light poles.

Back to COT for prayers and praises.

JWow

TClap |
0

Moons be gone

Leave a comment

WARMUP: Some stretching because, well I’m old now and need it
THE THANG: over to the benches, 10 dips, urkins and dirkins.
To the band lot, 5 merkins (carried each time) at the goal line, MOT called to each successive 10 yards out followed by an exercise of that yard number then a mosey to the other goal line with again 5 merkins of various varieties, back and forth. Did 10 Mike Tysons and Burpees, 20 IW and HW, 30 BBSU and Plank Jacks, 40 Monkey Humpers and SSH, 50 Flutters and LBC, 40 Squats and Mt Climbers, 30 Dollies and Hammers, 20 Jump Squats and Bobby Hurley, 10 Burpees and Mac Tar Jai
MARY: No time, didn’t quite finish the above
ANNOUNCEMENTS: Newsletter
COT: yes, show to know.

TClap |
0