WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer
WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer
We had 9 at the Stockade for one of the last days of 2023
Started off with a basic warmup.
Short Mosey around the parking lot back in front of the Dance studio.
15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers
First Routine
12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.
Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.
Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS
I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.
We then took a short mosey around the parking lot again for the second routine of the morning.
This format was similar to the Laredo workout but obviously modified.
4 rounds
25 Merkins
25 Squats
25 BBS
Lap that we just did in the parking lot.
It was here I put on some music for the PAX as we did these exercises.
With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.
COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.
AYE!
Always fun to lead.
Thanks to all of you!
WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats
Mosey down road
stop at curb and do 15 merkins hands on curb in cadence
Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school
THE THANG: Card game
MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school
WARMUP: Route discussion
THE THANG: out and back to QT (Springfield Pkwy). 3 out and 3 back
MARY: Stretching
ANNOUNCEMENTS: Yes
COT: Even Better
Ran past schools toward the lightpoles/hill
mandatory stop for some Bobby hurleys at the bball hoops
starting at first light pole – run to second lightpole do 10 merkins then run back to first pole. run to 3rd lightpole do 10 merkins then run back to first pole. run to 4th pole do 10 merkins….etc. didn’t make it all the way to Walmart but got close.
headed back with about 10 minutes left and got a few more Bobby hurleys as we passed the basketball hoops.
4.25 to 4.75 miles with close to 70 merkins
First day of the new year, 2024. Great morning. Starting the year off right! Ran, walked, ran, walked a little bit more, great morning!
2024 is going to be an absolutely insane year. The media, the election, the strife in our country, it can be sometimes overwhelming. Much less Twitter, and stay in more fellowship with the Lord, the only real hope. Peace.✌🏻
WARMUP: Imperial Walker, HB Walker, SSH, Windmill, MNC
THE THANG:
11’s. Merkins, run 50 yards, flying squirrels
Partner Dora
Timer 75 yards run out and back
200 bench step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises
Other Thang: 10 wall climbs
Mounting Climbers , slalom run , Big Boy Situps, run back, rinse repeat
MARY: No time
ANNOUNCEMENTS: Bethel Mens Shelter, CSAUP, D2D bar run
COT: Closed in prayer
WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held