WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held
Climbing the hills of The Matterhorn
It was a nice January morning when the Matterhorn made its debut with 7 pax joining for the beat down.
Disclaimer was given
Warm up:
15 SSH
15 Wind Mills
Mosey to back hill
Every other light post to Dam Rd
Return after each
1. 5 Merkins
2. 10 LBC
3. 15 Squats
4. 20 American Hammers (Double Ct)
5. 25 Moroccan Night Clubs
6. 30 MtN Climbers (2Ct)
After going up the ladder, we did sets as we made our way back to COT 3.2 miles was the total
Prayers for UHauls family and healing
WARMUP: Disclaimer was disclaimed and then we moseyed down to elementary school parking lot for SSHs, planks, imperial walkers, and windmills…not necessarily in that order!
THE THANG: Relocate to the bottom of the hill leading back to NAFO for “The Beast”…6 times up the hill, stopping at 6 stations along the way, to complete 6 reps at each station….ALL BURPEES…6x6x6=216.
MARY: King-led Mary at the bottom of the hill awaiting the 6 to complete 10 reps of the prescribed medicine.
ANNOUNCEMENTS: We mentioned stuff, mainly from the newsletter
COT: what said in COT, stays in COT!
WARMUP:
Halo’s x7 each direction
A windmill style warmup. Holding the bell in a snatch position with one hand and stretching with the other hand to the opposite foot. 7 each arm
E.g. Holding the bell up with right hand, use left hand to touch right foot.
THE THANG:
11’s – 10 Halos to reverse lunge(each leg) mosey a short distance then 1 halo to lunge.
Repeated to we got to 5. Then called an audible
Opposite side staggered clean to squat (clean with right hand with the bell moving from the left foot). 5 each side with a mosey. Then to 4 cleans to squat, 3,2,1.
One legged bridge with chest press. 7 each leg, followed by slight mosey and back. – 3 rounds
100 KB swings where the penalty for putting the bell down was 2 burpees.
100 overhead presses
MARY:
Ended with a round of Mary’s.
ANNOUNCEMENTS: check your newsletters, but please sign up for the D2DB10k.
COT:
WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)
THE THANG:
At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed
Mosey to the football field
Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40
MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:
WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.
THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.
8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer
COT
NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!
Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!
ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.
WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog
THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT
MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x
ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang
COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.
WARMUP: Slow mosey around the parking lot to get the blood moving, then circle up for 10-20 of each:
* SSH
* Windmills
* IW
* MNC
* Strawberry pickers
THE THANG: 20-23 – Get through it together
20 exercises, 23 reps each, divided into 5 groups of 4 exercises. Everything done together, in cadence, since getting through anything is better together with someone, right? After a group is completed, run a lap around the parking lot – together (approx 400m),
Group 1
* Merkin
* LBC
* LSS
* Plank Jack
Group 2
* Box cutter
* Wide-arm merkins
* Sumo squat
* Imperial walker 2ct
Group 3
* American hammers 2ct
* Dips
* Lunge 2ct
* Shoulder taps 2ct
Group 4
* Situps
* CDDs
* Calf raises 2ct
* Hillbilly walker 2ct
Group 5
* Leg lifts
* Diamond merkins
* Monkey humpers
* Mountain climbers 2ct
Between each round, we discussed (each person was asked for input)…..
A. Something about 2022 that made you happy, proud, etc (the good)
B. Something about 2022 that made you sad, angry, etc (the bad)
C. What is the main thing or big thing you want to do to improve yourself in 2023
D. Something you feel you need or is important to help you with ‘C’ above
E. Something you can do to better serve or improve your ‘church’ and/or community. Note that your ‘church’ is wherever you lead, you impact, you preach, you teach.
ANNOUNCEMENTS:
* Read your newsletter and get involved! Start 2023 off right!
* Reboot of Q-Source for 2023
* D2D Fundraisers
COT:
* Alot lifted up in both prayer and praise
Thanks for the opportunity to lead!
Blessings and SYITG
-NASA