WARMUP: none
THE THANG: 3.4 miles with two sets of 25 merkins
MARY:
ANNOUNCEMENTS: golf tournament Oct 28th. Need donations for prizes or donations of prizes
COT: prayers for my M’s surgery
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:
Rucked 2.4 miles. Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
Due to Debbie knocking at the gates of Soul to Sole. An audible was called for safety concerns. We will try again. Next Week !
WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.
THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC
Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises
Set 3
– Dip
– Step lunges
– Weezy Jefferson
Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats
Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.
Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks
MARY:
Starting with seniors choice, each pax taking a turn.
Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.
Thanks for the opportunity to lead, Bass-o!
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps
mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end
mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps
mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises
Thank you for the opportunity <@U01CGBKBQ64>
Looks like we made it,
Barry Manilow
After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”
Warmup:
Quick mosey around the baseball field then back to the parking lot.
The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.
1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses
The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.
In one hour we reached as high as Moroccan Nightclubs.
CoT
Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>
WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.
Preblast: Camp CLT Sept. 13-15.
Camp CLT for kids with physical disabilities needs volunteers to make it happen. Noah will be attending and I will be volunteering in the background. Please consider taking a shift.
The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.
We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.
LINK to Camp CLT Volunteer Sign-Up
High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch
A video of last year’s camp can be found here — http://www.cltfoundation.org/camp
Important Reminders:
Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
Volunteers must be at least 16 years old
Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203
http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | InstagramCamp Thunderbird in immediate need for volunteers:
The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.
We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.
LINK to Camp CLT Volunteer Sign-Up
High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch
A video of last year’s camp can be found here — http://www.cltfoundation.org/camp
Important Reminders:
– Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
– Volunteers must be at least 16 years old
Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203
http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | Instagram
– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT