WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Started with a short run then:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches.
Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six.
Thang2: Merkins with lunge walk relays
Thang3: sevens: crunches and Merkins
Thang4: dance off carioca: carioca left/right, repeat with small steps, then plank and carioca in circle 2x.
Thang 5: four corners: merkins, situps, squats, something else.
Thang 6: bobby hurleys and bear crawls
Mary rounds.
Fini.
Hot potato because regularly scheduled Q did not appear.
WARMUP: buttkick, high knees, karaone
THE THANG:
Run up to parking lot and did following exercises 10 counts
1) side str hops
2)imperial walker
3) Hillbilly walkers
4) moraka night club or sun god
Again run up to big parking
Lunch walk, bar crawl .
Once done Mary, clock burpees (1..6). Run back to COT and abs(American hammer, flatters, box cutter and bicycle)
MARY:
Partner up ( one run down road and come up and other follow exercise and then switch)
1)Over head coupon
2)Bent over coupon
3)Curl coupon
4)Squd coupon
5)Upright coupon
6!Skull crushes
ANNOUNCEMENTS: Bethal, care center lawn move
COT: Pray for healing, family protection and kids safety.
Thank you all for opportunity
WARMUP:
Ran around and did a few of the standards.
THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).
And so on…
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips
Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%
WARMUP: yea, this is important
THE THANG:
MARY: last 5 min and we rotated who led
ANNOUNCEMENTS: newsletter
COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s
THE THANG: with sandbag make. Large loop around front of school.
10 sandbag squats- sprint
10 overhead press- sprint
10 bag overhead throws- sprint
10 jump over burpees sprint
As many sets as possible by end of workout
MARY: 20 big boy sit-ups
ANNOUNCEMENTS: trash pickup, CriOut service project and trng.
COT: Prayers for aging parents
We had 3 this morning at The Pit of Snakes for some bell hill work.
Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters
Run up the hill by the HS entrance. We did 5 rounds.
Over to the lot near COT for murder bunnies and lunges with exercises.
Back to COT.
Jwow
WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground
THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.
MARY: Done throughout the Main Event
ANNOUNCEMENTS: Read your newsletter
COT: yes, as required by the 5th Core Principle (in proper order, DOAH)
This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.
Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?
Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!
#KeepPosting