WARMUP:
THE THANG: 4 soggy miles throughout Kingsley.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10
Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.
THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.
Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all
WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters
Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats
Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins
Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up
Dam2Dam- look it up
COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!
WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:
Skate or die had to last minute bail on running. My ankle was not 100%, so I brought a mountain bike and road the trails solo. explored some new routes and enjoyed the quiet.
ground was soft. The wind was low. The scene was dark and quiet. 5.1 mi were run. We launched from the parking lot on weir Street in Masons bend and ran past the rocks upstream.
WARMUP: mosey to parking lot across the street for a circle and warm up exercises.
THE THANG: mosey more over to medical building and get going on the 12 days.
Not moderate. Good work put in. Fellowship was pretty quiet by about day 5.
Do day one, run around building.
Plank for 6.
Do day two, day one then around the building, etc
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
During Plank we got to hear about Pax fav Christmas gift memory as a kid. Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.
Outside of Old Bay who got a dot matrix printer. Prob from Radio Shack. We are renaming him Tandy.
MARY: no time for her. It took all 45 to wrap the 12 days. Site q was nervous we’d be late during run back.
ANNOUNCEMENTS:
COT:
I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.
We had a great crew if vets and rookies out at Alacatraz. This was a choose your own adventure work out.
We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.
1st 1/3: 15 Windmill and 15 CDD 2nd 1/3: 15 Low slow squats and 15 Cherry Pickers Final 1/3: IW x 15 and LBC x 20
Choose you own Adventure:
Start at Playground:
4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups
Choose your reps and your order.
The men crushed it today and we had time for some wall time.
Mosey to the Wall: Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.
Mosey to playground for some shirtless Broga with Change Order leading the way,
I appreciate each man that came out and gave it their all.
WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF