Pending Bandcamp Approval

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WARMUP: Thank you <@U061P7HUFRR> warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches
THE THANG: simple but hard…5 rounds which included 20 reps of overhead presses, curls, bent over rows, and squats – all with hardware then complete a run around the parking lot. Round 5 the rep count was max out until muscle failure. We then moved into partner exercises that involved running and shoulder shrugs.
MARY: Mary will bell…a large number of “Bell”BCs in addition to flutter kicks all while keeping the bell positioned high above the chest.
ANNOUNCEMENTS: Bethel men’s shelter, discussion surrounding the need to communicate to PAX on IR to come out for light ruck option and fellowship. Also, shovel flag handoff Saturday at Alcatraz.
COT: YHC shared testimony about how Christs fingerprints are all over our lives and our need to look up when we are experiencing dark times – he is there in it with us and carrying us through even when it doesn’t seem so.

Guys on IR and coming out of IR. Bubba Gumps son and uncle. Travel mercies for <@U061A5NHBT3>

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Everyone wants to be Double D

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WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.

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A Scout is always loyal

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Disclaimer Given and headlamps checked
WARMUP:
Single File Formation to light at Hwy 160
THE THANG:
3ish Mile ruck around the property of the Coach’s Box where <@U072Z2Z380L> is king. Stopped a couple of times for 10 reps of the following movements:
Ruck Curls, Step-Ups, Incline Merkins, Dips, and Tricep Extensions
MARY:
Was missed
ANNOUNCEMENTS:
Fast Five, Newsletter
COT:
Always Present and Always Stays in COT. Always check on those that show up.

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The Forts Sidewalk Inspection

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Disclaimer, Refund and Warranty Policies Shared
WARMUP:
Slow Mosey to Light at Hwy 160
THE THANG:
Rock (Ruck) Step and Double time to the Infamous Mill Stone of the Fort and Back to COT. Counted the headlamps of the minnows and made sure they were swimming up-stream. Sidewalks survey was completed and deemed doable.
MARY:
Dreamt off!
ANNOUNCEMENTS:
Jeager and read your newsletter.
COT:
A Safe Place to share and pray :pray:

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Charon’s Galley 2.0 / our Role as dads

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WARMUP: SSH, cherry pickers, Merkins
THE THANG: MOT #1: Charon’s Galley (4 pax)
Alt at each 50 yard increment for Pain Station
MOT #2: Other Pax…. Farmer’s Carry 2 Cindies

Stations (@ each 50 yard swap)
S.1:  Tower of Power – each pax gets in 5…. SSH while waiting turn

S.2: gorilla Rows – 10- each … Windmills while waiting turn

S.3: Goblet – thrusters Squats –  SYADS  – 10-each…. MNC w/ Calf Raise 

S.4: Step-Up-Curls – 10 each leg …. Cherry Pickers while waiting

S.5: Step-up-Thrusters – 10 each leg … HillBilly Walkers while waiting

S.6: Heel-Tuck WWIII Big Boys – Tuck heels close to butt, put toes in a coupon, then in the reclined position, do a coupon press, then sit up with coupon on chest and then do another coupon press
Imperial Walkers while waiting

MARY: not today my friend; maybe another time

ANNOUNCEMENTS: Luca 5K, read newsletter

COT: 30 minutes worth , directed by Change Order… Our role as father’s in the various stages of our 2.0 lives

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Movie Theatre Shenanigans

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WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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Webb-o-Rama at the Ranch

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WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

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physical contact

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WARMUP: stretch and bend
THE THANG: 20 min of St Louis Equalizer.
10 burpees with coupon
20 abmat sit-ups
30 goblet squats
40 curls with coupon
200m run

Then 20 mins of self defense training. Mainly understanding distance and body position with some gentle wrestling
MARY:
ANNOUNCEMENTS:
COT:

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Catawba de Tour

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Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches

–mosey Run–

Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30

–Short walk—

Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks

–mosey Run–

Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT

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