The rain cleared just in time for 45 minutes of walking around DT fort mill with packs on. Great discussion about CRI and learning more about it.
Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs).
Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch hold.
We then made our way to the old Hardees parking lot. I thought it was repaved, but it was rough as sandpaper. Crab walk from one end to the other, stopping at each parking stripe for 10 LBCs. Back the other way, bear crawl with merkins at every stop. We were now soaking wet with bruised hands.
Jog to Unity church for a Dora (CDDs, Squats, Flutters), run to bottom of the hill and back.
We made our last stop at the Footloose AO. Keeping our same partners, Partner 1 ran to the end of the lot and back while Partner 2 bear crawled. Flipflop upon return.
Burpee lightpoles on the way back to COT
Few minutes of Mary at the flag.
It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way.
Thang:
There were three bells this morning where the pax rotated around. Two of the bells were on one side of the parking lot and the third was on the other.
The HIM with the two bells would do man makers, while the third pax was the timer and ran across the parking lot to the third bell, where a plethora of KB exercises awaited. The timer would do 10 reps of an exercise and run back to rotate with the other two pax.
10 KB Swings
10 OH Press
10 Figure 8s
10 Goblet Squats
10 Lunges
10 U Hauls
10 Curls
10 Scull Crushers
10 Flutters
10 Chest Presses
Back to COT for prayers and praises.
JWow
WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats
THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps
MARY: ab burnout
ANNOUNCEMENTS: read your newsletter
COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet
WARMUP:
Quick mosey, SSH, low slow squats, windmill
THE THANG:
12 days of Christmas
1. Man maker
2. Clean and press
3. Single leg dead lift
4. Curls
5. Bulgarian split squats
6. Chest press
7. Skull crushers
8. Squats
9. OH press
10. single arm swings
11. LBCs
12. Man makers
MARY:
Some dumb tic toc merkin challenge, why? Because my son said I should.
ANNOUNCEMENTS:
Christmas party
COT:
WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.
Most got 6 in. Dark Helmet got 7
Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)
Head back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
5 Merkin Indian Run around parking lot to warm up
THE THANG:
Descending Ladder:
tel:10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Reverse Lunges (each leg)
Bear Crawl / Lunge Walk / Nur to next island
Blackjack 21’s across parking lot (got to 11/10)
20 Merkins : 1 BBS
MARY:
2 Windmills
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know – It’s Quick if it’s cold
WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises
Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats
Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting
Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24
COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:
WARMUP:
– SSH x30
– Windmill x10
– Cherry pickers x10
– Quad stretch both legs 10 count each leg
– Calf stretch both legs 10 count each leg
THE THANG:
Ran to Berkshire heights loop and at each stop sign
– 10 bomb jacks
– 5 burpees
– 10 Freddie Mercury double count
got in over 3 miles
MARY:
One last set of the above exercises
ANNOUNCEMENTS:
4.01k <@U035XDY7ABC> run for CRI
<@U08GHEK16> 5k
Christmas party
Read your newsletter
COT:
Prayers and praises
Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.
At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts: