WARMUP:
Slight mosey
Moroccan Night Clubs
Merkins
THE THANG:
Coors Light BOP
MARY: Check the BOP
ANNOUNCEMENTS: There’s stuff going on somewhere
COT: Grateful for life and loved ones
WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.
THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).
1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.
2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track
MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os
ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!
WARMUP: Made our way to the upper parking lot for SSH, Mountain Climbers, Plank work, Windmills, and more SSH without ruck
THE THANG: FYI…this was my VQ (ruck)! I felt WAY outside my comfort zone, which is where we as leaders are meant to be…but like most any challenge we face, the way through it is my taking the next step.
Remaining work with ruck – relocated to the sidewalk just outside the entrance to the BMX track and started at the first light pole with 10 squats, lunge walk to next pole for merkins, reverse lunge walk to the next pole for curls, lunge walk to the next pole for thrusters. Now at the bottom of the hill, we discussed my #OneWord for 2023 of #Intentionality and proceeded to use the hill for a Jacobs Ladder – starting with 10 burpees at the top and 1 big boy sit-up with the ruck overhead at the bottom. The group completed this with just enough time to make our way back to COT
MARY: nothing other than the big boys
ANNOUNCEMENTS: Mens shelter, blood drive, d2d fundraising, newsletter
COT: What’s share in COT stays in COT
WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest
Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice
Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.
WARMUP:
THE THANG: Fort Mill loop. 160 – Massey- Harris – Munn – (optional Kingsley loop)
MARY:
ANNOUNCEMENTS: sign up for D2DB10K, double down Saturday at 6 @ 6
COT: prayers for patience and those dealing with health issues
WARMUP: quick mosey around parking lot, SSH, windmills, squats, merkins, up and down dogs, back and hamstring stretches
THE THANG: as we surrounded 4 KBs and 3 sandbags, we looked at the deck of cards along with the wienke that had all the exercises. Face cards are Jack 11, Queen 12, etc. “Breaks” were after 6-8 cards…I’ll explain later. Ruck was worn for most exercises.
• Hearts 2-7 chest press and swings; 8-Ace curls
• Spades 2-7 lunges (double count); 8-Ace merkins
• Diamonds 2-7 man makers; 8-Ace squats
• Clubs 2-7 clean and press; 8-Ace flutter with press
• joker – carry all the from the front of the school down to the softball field…maybe 200 yards there and back
• after 6-8 cards we took a break which consisted of a shuffle with ruck, gear carry swapping after 200 yards, mosey slick
• after we got back from breaks or jokers, we’d rotate positions so we had different gear in front of us given the different items in our arsenal.
MARY: none today
ANNOUNCEMENTS: skate or die has JOC tomorrow for a ruck workout, dam to dam fundraising
COT: praying for illnesses
mosey around the school to the picnic tables. Two rounds of step ups and dips.
Mosey to the front of the school. At each light, alternate, merkins, squats, and LBCs, set of 10.
Follow the light pole to the football field, across the bridge, and back to the picnic tables for more step ups and dips.
Back to COT.
WARMUP:
THE THANG: Reverse White Grove
MARY:
ANNOUNCEMENTS: D2DB10K,
Bethel mens shelter, read your news letter
COT: Heart health, prayers for finding a toilet when in need
WARMUP: SSH/Burpees in escalation
THE THANG: 4 Qtrs & 4 Corners
MARY: time for a quick stretch
ANNOUNCEMENTS: D2D Bar, May 20th St. PN-Canoli Run. The need for help @ Bethel Mens Shelter.
COT: prayers for relationships (adults & Pax children of all ages)
It was a frigid morning in The Fort, but the high intensity of the PAX kept us warm. We warmed up the engines and we were off.
The Thang – 4 Corners Jack Webb with running as the mode of transportation.
Cone 1 Merkins 1 – 10
Cone 2 Overhead Claps 4 – 40
Cone 3 Flutters 4 – 40
Cone 4 Squats 1 – 10
We had some time for wall work with bear crawls and some Mary.
JWow