Old Kingsley Loops

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THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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Join or Die

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Today is Flag Day, so we did work to honor the commissioning of the stars and strips as our official flag on 6.14.1777. An assortment of sandbags  and Jerry Cans was provided for all to celebrate accordingly.

Buy In:

6.14.1777
6 Ruck Body Builder’s – 8 Count
14 Ruck Lunges w/OH Hold
17 Ruck OH Press
77 4 Count SSH w/Ruck

WOD: Join Or Die – Flag Day
4 Rounds
* 250 Meter Ruck w/Coupon
* 17 Coupon Squats (With Ruck)
* 250 Meter Ruck
* Exercise Based On Round
   * Round 1: 77 Coupon Pull Throughs (With Ruck)
   * Round 2: 77 4-Count Flutter Kicks with Ruck Overhead
   * Round 3: 77 Ruck High Pulls
   * Round 4: 77 Ruck Push-Ups

We made it through round three and ran short on time.

Announcements:

HIM CAMP Aug 11-13
STUFF THE BUS the weekend after

Prayers/Praises:
Beaker to stay on the path with his daily 5K in June
Kaiser for leadership with his M as well as her health
PL for family sickness to pass, praise on 3 months for baby Nell!

Thanks Beaker for letting me take the reins today.

Punch List out.

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I like hotdogs

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Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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Mixed CD of favorites

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WARMUP:
Ran to small part across from Little Caesars for a dynamic warmup.
Toy soldiers, high knees, some other stretch Sasquatch taught us.
SSH, Produce picker, merkins and broga

THE THANG:
Ran to Church of Nazareth on Harris for stair work. Cycle consist of up and down twice.
Regular
Each step each foot
Right leg only
Left leg only
Skip a step
Skip two steps
Bunny hop

Next ran to tan to small garden down by Springs building.
10 step ups each leg
10 derkins
10 dips
Repeat

10 dirty myrtles
10 Mike Tyson’s

10 dirty myrtles
5 Mike Tyson’s

Next moves down to wall by parking lot across from COT
Wall sit – 3 10 second counts
Jog to curb and back
Wall sit – 30 seconds
Jog to curb
LBCs -20 INC
Wall Sit – 30 seconds

Last stop to the hill across from COT
Quadzilla until time expires
Merkins at the top and Big Boy sit-ups

Funhouse was the only one to complete all 7 rounds before time expired.

MARY:
ANNOUNCEMENTS:
COT:

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Pain day at the Stockade

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WARMUP: gave a quick disclaimer, started with some SSH, windmills and up/down dog. Moseyed around the parking lot to loosen up and get the PAX ready for the beat down.

THE THANG:
Ascending exercises shown below. With a lap around the small parking area we were near in between each completed set.
10 wine mixers
10 WM + 20 LBCs
10 WM + 20 LBCs + 30 CDD
…+ 40 walking lunges
…+ 50 Freddie mercuries
…+ 40 calf raises
…+ 30 dips
…+ 20 merkins
…+ 10 burpees

Some got to burpees, but we ran out of time and headed back to COT at 6:01.

ANNOUNCEMENTS: newsletter, blood drive
COT: prayer for items that stay in COT

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NewTestamentThemedPain

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WARMUP: Hula Hoops, and mosey to the trail entrance by GoldHill Middle School.
THE THANG: Perform exercise for each book of the new Testament.
Matthew: Merkins with ruck of course.
Mark: Merkins again with ruck
Luke: Lunges
John: Jump Lunges
Acts: Apollo Unos
Romans: Ruck Swings
1st Corinthians: Bear Crawl
2nd Corinthians: Crawl Bear
Galatians: Getups
Ephesians: ?
Philippians: flutters with press
Colossians: Ruck Curls
1 Thessalonians: Bobby Hurleys
2 Thessalonians: Bobby Hurleys
1 Timothy: Bobby Hurleys
2 Timothy: Bobby Hurleys
Titus: Shoulder Taps
Philemon: Ruck Pull throughs
Hebrews: Halos
James: Jack Webs
1 Peter: Peter Parkers
2 Peter: Parker Peters
1 John: Jack Webs
2 John: Jack Webs
3 John: Jack Webs
Jude: Jack Webs
Revelations: Bomb Jacks
MARY:
ANNOUNCEMENTS:
COT:

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Remembering D-Day at Blockparty

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WARMUP: pledge and setting the stage for the workout by pretending to be in a boat on our way to Normandy.
THE THANG: 6 BombJacks, 6 Airplanes, 6 mack tar jais, run up the hill to the mid point of hill, 6 bigboy burpees, 19 carolina dry docks. 44 SSH.
MARY: did I mention the big boy burpees
ANNOUNCEMENTS:
COT:

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Honey Badger Millenia Beatdown

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WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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