WARMUP: put on rucksack
THE THANG: walked into the woods
MARY: didn’t see her but did see all the deer
ANNOUNCEMENTS:
COT:
WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back
MARY:
Stretch a little
ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind
WARMUP:
SSHops 20X
WMills 10X
HBWalkers 10X
Weighted bags, users choice. Walk uphill stopping at 5 light poles for below movements:
5 – Under the wires
10 – Explosive Negative Pushups
15 – Man-Makers
20 – Alternate Leg Jackknifes
25 – Crunches
Lunch downhill stopping at 5 aforesaid light poles to perform following movements.
5 – Archer Push-ups
10 – Diamond Pushups
15 – Squat w/ overhead press
20 – Heals to Heaven
25 – American Hammers
Performed 2 Evolutions
MARY:
None
ANNOUNCEMENTS:
Read newsletter
COT:/
12 ran down Market Street and back and really, really enjoyed it. Thanks to myself for the opportunity. I get to.
WARMUP: yes
THE THANG: suicides at band practice field, overhead carry with block, curls, dips, and more fun
MARY: yes
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: shield locks, sharing others burdens, kids, wives
Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga
Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)
Did some unaided pigeon lunges
Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill
This was hard. Dark Helmet bat flipped
Stopped for Bulgarian Split Squats (Pike Electric)
NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.
Love being in a space where we can work on being high impact men and share what is authentically on our hearts
WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty
WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.
A dark and scary morning at Alcatraz.
Thankfully 4 of the fort’s finest joined me for my Q that was a mix of chance and a mix of choice.
Part 1:
Warmup
Long Mosey up and down the road. Then circled up in the parking lot closer to the playground.
15 SSH IC
10 MNC IC
5 Burpees
15 Seal Jacks IC
5 SLOW windmills IC
5 Burpees
15 Plank Jacks IC
Stretch
15 Mtn Climbers IC
5 Burpees
Let the games begin.
We played a card game. Suit determines Exercise and Number/Face Card determine Reps
Hearts= Mericans
Diamonds = Diamond Mericans
Clubs = Burpees
Spakes= Squats
We did 4 initial rounds.
Round 1 each person had to pick the color Red or Black. If you got it right no reps for you. (but for everyone else) If you got it wrong everyone had to do the exercise and the reps.
Round 2 You had to guess higher or lower than your first card. So if you had a 6 of spades…you had to guess would your next card be higher than 6 or lower
Round 3 You had to guess if your next card would be “inside” the other two cards or “outside” the other two cards.
Round 4 You had to guess the suit of the card.
Once we all had our 4 cards (and did a ton of burpees) We moved to phase 2.
Pick your poison:
100 reps of HR Mericans OR Diamonds / 100 reps of Squats OR Lunges /100 Reps of Flutters OR Heels to Heaven.
Either way you had to do 100 reps of mericans 100 reps of legs and 100 reps of abs but you could pick your exercise to do this. In the interest of time this section was truncated and we moved into phase 3.
Phase 3 the final card draw.
I laid out 12 cards a “take” side and a “give side” In short if your card was on the take side you had to do the exercise and reps. If it was on the Give side….you would be exempt from the exercise and the reps.
We got through this pretty fast which gave us time to rip through the remainder of the deck. Everyone Enjoyed it!
All told…over 200 push-up related exercises over 100 burpees over 100 squats/lunges and even time for some ab work.
Candy was passed around at COT and all left with smiles.
Thanks Uber for the opportunity! Until Next time!