WARMUP: None
THE THANG: Roads and Trails
MARY:
ANNOUNCEMENTS:
COT: closed with Lords Prayer
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
It was a glorious morn in The Fort as 6 HIMs got a little better today.
Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching.
Ran over to a Baptist church for some 1st, 2nd, &3rd F. We hit up the playground for some Dora action.
Partner1
-100 Swing Rows
-200 Swing Merkins
-300 Squats
Partner 2
Ran up the parking lot hill.
Ran over to the other church for some more 1st,2nd,&3rd F.
Stair work with Burpees, CDDs, & BB Sit-ups.
Back to COT for prayer and praises
JWow
WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,
THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises
Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls
Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles
MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)
ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene
Played a classic game of Uno and <@UNKNC6XNZ> was the winner! No burpee penalties were issued! Great job.
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
<@U05RN7GSDLH> was doing his Site Q duties and looking for the next leader to pass the Shovel Flag :flag-us:on to. :pickup_truck:
<@U05K5D10AG6> and his canine friend were in full effect. Checking form and sniffing for clues. :dog2: :mantelpiece_clock:
<@U07QXBKKF5F> posted for only his third time but already looks like a pro! Good work! And happy birthday to his 2.0 (son) :partying_face:. Just keep posting.
<@UN6PTD007> brought all the deep dish pizza from Chicago he could find and was King of the workout. :pizza: :prince:
<@UNKNC6XNZ> was singing :microphone: Do You Really Want To Hurt Me? And my answer was yes, with all the lunges we did.
<@UST30T7FF> or… Ruby! Ruby! Ruby! (See Kaiser Chiefs) was always encouraging and probably the strongest man there. So much so that he left the workout on his own two feet. No car. :muscle:
<@U061P7HUFRR> was out selling insurance and running laps around guys half his age. :male-office-worker:
YHC was blessed to lead such a fine group of men who want to get 1% better today in their mind, heart and body.
My report is trueish and is open to interpretation.
The Thrill is gone. :v:
WARMUP: Moroccan NC, Windmill and Sun Salutation
THE THANG: Mosey to Baxter Exchange Building for Dora up and down steps with 100 merkins, 150 dips, 200 flutters, 250 SSH and 300 LBC – follwed by wall sit OHC and MTJ on the concrete-mosey back to stop light with calf raises and onward to COT
MARY: Six reps of mary – gas pumper, box cutter, spaghetti and meatballs, high hurdles, rosalita and dead cockroach
ANNOUNCEMENTS: dont forget to donate to WNC recovery efforts
COT: Praise and Prayers to all assisting in NC other prayers mentioned but no recorded here
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
QSchool type workout
Mission, Principles, Eastward Expansion