Into the woods

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WARMUP: We don’t need no stinking warmup

THE THANG: Stop! Slow mosey time down the hill to the circle island

IC x 10: calf raises, MNC

Slow mosey up the hill into the woods and back down the hill to the same island:

IC x 10 cr, MNC, step ups

Slow mosey to the back of the campus. Double time weaving through islands.

Slow mosey to amphitheater.

IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)

Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.

Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT

MARY: Nope! Not today

ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER

COT: Was held

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Down Set ouch!!

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WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Lots of Reps

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WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

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Keep On, Keep On, Keep On

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We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on

WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot

THE THANG:

WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.

DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.

PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.

MARY:
Apparently there’s something called a Cobra and DH had us do it.

ANNOUNCEMENTS: Vote for our D2D charity!

COT:
Lots of strong prayer requests this morning.

Thanks for the opportunity to lead, HC.

DH/PL/Wegs/WWL out.

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3 lessons, lucky 7’s & Dora Jr.

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WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets

Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.

Side straddle hops x 30 D/C I/C

THE THANG: off to the west side of the high school for lesson 1

Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins

Mosey to the pull up bars with 5 burpees OYO half way there.

Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.

7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.

Mosey to small east side parking lot for lesson 3.

Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……

Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Moderate Mosey

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It was a wonderful morning. Temperatures were comfortable and the conversation was plentiful. Here’s what we did:

10 Low Slow Squats (IC)
10 Produce Pickers (IC)
10 Windmills (IC)

Mosey around FBC
30 Calf Raises
10 Dips (IC)
Forward Fold Stretch
Right Fold Stretch
Left Fold Stretch
10 Monkey Humpers (IC)

Mosey to Main St
10 Irkins (IC)
10 Alternating Shoulder Taps (IC)

Long Mosey back to COT
10 American Hammers (IC)
10 Hip Slappers
Butterfly Stretch
Left leg out Stretch
Right leg out Stretch
One last Lot Loop

1.2 Moderate Miles

NMM
Me and ‘Thrill got to catch up and discuss work, life, and upcoming trips. We rarely get those opportunities in the Gloom to talk a little deeper. It was the highlight of my day.

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50bpm Metronome

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WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.

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Death by 1000 reps

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WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late

THE THANG:

Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings

10 reps for each exercise

Repeat for 10 rounds

MARY: N/A
ANNOUNCEMENTS: newsletter
COT:

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Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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IPC Week 3 without Cindy

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WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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