A trip to Sonic

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WARMUP: Mosey down 160 to the daycare parking lot.
MNC
WindMills
Produce Pickers
Plank – Down/Up dog
MNT climbers
THE THANG: Ran to Sonic for a DORA:
100 Big Boys
200 Flutters
300 Sumo Squats
400 SSH
Message: Stay intentional with you family through good and bad times.
Run to HT for some wall work.
BTTW with 1 Burpee
WS with 2 Burpees
MARY: SS, ST and Gears put on some extra AB work
ANNOUNCEMENTS: Tomorrow down in RH, QVQ go support Poppins. End of March Q school
COT: Prayers for Bonsi Aunt May, Praise for SS family in town with his kids, HS for his boys playing baseball together ( pitcher and catcher) and travel mercies for GK family this week.

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Pool noodle arms

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WARMUP: no warmup
THE THANG: moseyed for about a mile around the school towards the benches
Where we did our first tabata

Step ups r leg
Step ups l leg
Derkins
Irkins
Split squats r

Split squats l
Dips
Air squats

Completed bear crawl, Ran .5 miles back and bear crawl for 2nd round of first Tabata

Then ran .5 miles to another parking lot for a 2nd set of Tabata exercises.

Flutters
LBCs
Freddie mercuries
Plank jacks
Taps
Parker peters
Peter Parker’s
Mountain climbers

Ran another .5 miles and then began
2nd set ⬆️

Then we tried to get in 11s with Cindy, man makers at top of hill, kraken burpees at bottom. We failed to finish before running out of time. Thank goodness.

MARY:
ANNOUNCEMENTS: AKA, Bethel
COT: challenge to restore severed relationships

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“Jaeger Recovery” LOL

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WARMUP: pre-run the 1.1 mile loop with 3 stops with 3 burpees each.
THE THANG: 1.1 miles loop with 4 stations
Station 1: 25 mountain goats (3 mt climbers + 1 goat kick = 1)
Station 2: 25 AH
Station 3: 25 Mike Tysons
Station 4: 25 V-Abs
Rinse and repeat but this time 20 reps at each station. Rinse and repeat but this time 15 reps at each station.

MARY: 30 J-Loves and 30 Flotters
Total of 3.6 to 4 miles from every PAX.
ANNOUNCEMENTS: trash pick up, Bettle men’s shelter, start training for Jeager 2023
COT: families, work, banks, and others.

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The Monday After

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It’s the Monday after a great CSAUP, wet, rainy, and pollen filled air. Three men went on an adventure on the trails behind the school, half a loop exiting at the bottom of the hill near the new construction.
We made a few stops to do a set of merkins and squats.
Great to get some fresh air, exercises, and fellowship this morning.

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Back to long pants

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11 runners and 3 ruckers on display at Flight Plan. A few went to the hills of Braden.

Looking forward to trash pickup this Saturday at 0745 at Harris St Park.

Prayers for CrabCakes friend Ashley. Bass-O has a knee Dr appt soon. Def need to get that fixed.

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The Deposit Broker starting The Length of the Pendulum

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WARMUP: stuff
THE THANG:

10 KB Swings
20 LBCs with Bell
30 Skullcrushers
Mosey
40 Curls (or 20 each arm)
50 Tricep Extensions
Mosey
60 Overhead Press
70 KB Swings cause Bandcamp whined too much
60 Flutters with Bell
Mosey
50 Goblet Squats
40 Rows (20 each side)
30 Calf raises
Mosey
20 American Hammers
10 Manmakers
Mosey
Hip Flexors
Mary for last 3 min

MARY:
ANNOUNCEMENTS:
COT:

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Moderate-ish

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WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT

ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out

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March 4 Autism – March Madness Pool to Benefit Autism Strong Foundation

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MARCH 4 AUTISM is back!! This is a March Madness bracket challenge that will work like a 50/50 raffle where 1st place gets 50% of the pool and Autism Strong Foundation gets the other half. $25 per bracket – limit 10. For greater transparency and ease of use we will use a third party to collect and pay out all funds.DIRECTIONS:
  • Follow link below to submit payment for 1-10 brackets
  • Follow tiny URL below to sign up for the right number of brackets per the money submitted
  • Join #march_4_autism channel for the greatest trash talk of the tournament!
  • DM me with any questions
https://braid.co/p/march4autism – $$
https://tinyurl.com/march4autism – bracket
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Jersey Yikes at The Stockade

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WARMUP: A few SSH then we just jumped into it.

THE THANG: Two lines facing each other in the plank position.  4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans.  4 plank walks to the side then repeat with 8 reps for each exercise.  4 plank walks and 16 reps each.  4 more plank walks and 32 reps each.   The fun really began at 16.

After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones.  Partner 2 does 10 merkins then jogs to the first cone.  Flip flop (or leap frog) until reaching the last cone.  Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.

Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora.  All totaled, that sandwich is ~540 calories.  With partners we did 540 reps of 7 exercises.  One partner did a lap around Jersey Mikes and Walgreens while the other did the reps.  Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips.  We closed it out with each partner doing 20 American Hammers and 20 burpees.

Mosey back to the cones for one more partner leap frog.  Due to pax demand, merkins were swapped out for squats.  

Mosey to COT

MARY:  she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages

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