WARMUP: Walked across the parking lot to where the gear was set up.
THE THANG: Small 4 corners with 4 items. 40 lb. Sandbag (New), 35 lb. KB, Rucksack, and Cinder Block. Rotated around the circle doing exercises starting with 5 reps each and then escalate up one each round up to 12 reps each. 2 rounds with 20 merkins between rounds and at the end
MARY:
ANNOUNCEMENTS:
COT: Prayers
WARMUP: none
THE THANG: Zipper run with pushups to failure at Spring Street crossing
MARY:
ANNOUNCEMENTS: Newsletter
COT:
So Long, Farewell……
It was cold morning at Laces In as 6 PAX posted to say good bye to Laces In
Disclaimer was given and pain was promised.
Circle Up
All sets today will add to 22
22 SSH
22 Wind Mills
Mosey to Band lot
25 Yrd Line – 22 Mtn Climbers (2 Ct)
50 Yrd Line – 22 American Hammers(2Ct)
25 Yrd Line – 22 LBC
End Zone Yrd Line – 22 Hand Release Merkins
We did one set of 22 Flutters
Mosey to Back entrance
22 jump Squats
We moseyed back to hill by the stadium
Final Laces In sets ended with 3 rounds of 22 total reps
At the Bottom
4 – Burpees
5- Grave Diggers
Nerr to Top
6: Big Boy Sit Up
7: Box Cutters
Mosey back to COT
Prayers: For Health of our 2.0s
Come out to the new AO next Thursday at Gold Hill Middle School!
WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie
WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: Cherry 🍒 Pickers to commemorate my VQ, burpees, windmills, and a mosey
THE THANG: two stations with a partner.
Station one- First set- Imperial Walkers, Second Set-American Hammers, Third set- Mountain Climbers, Fourth set- Monkey Humpers, and lastly – Side Straddle Hops.
Start at the first set while your partner runs to Station 2 where this is waiting… when they return, you switch.
Station two- First set – 20 Merkins, Second set – 40 squats, third set- 30 Carolina dry docks, fourth set- 10 💎 merkins, fifth set- wide merkins.
Rinse and repeat
MARY:
ANNOUNCEMENTS: D2D 10k
COT:
WARMUP:
THE THANG: 3.35 ruck miles with 20 step-ups each mile
MARY:
ANNOUNCEMENTS: Newsletter
COT: Riggins closed us out in prayer
WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:
THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)
Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank
1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile
2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal
3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)
Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations
Mental Preparedness: Consistency, DRP, 3S2T
Improving Relationships: Consider 2nd F goals, Concentrica relationships
Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally
COT: Prayer by the Boss of Cakes
WARMUP: 50 SSH
THE THANG:
– Run to Colosseum parking lot, 50 merks + 100 LBC’s
– Run to SweepTheLeg parking lot, 50 merks + 100 lbc’s
– Repeat