Bak too Skool

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WARMUP: SSH, Imperial Walker, Windmills, merkins, mountain climbers
THE THANG:
Around the park with various pain stations along the way. Next, infamous Uber hill. 2minutes to carry brick up and down hill. 4 periods simulated carrying books from class to class. We had a chance to discuss Site Q opportunities 😀

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With Not more the 15 seconds to Spare

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Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle)

Disclaimer was given no FNGs present

Quick mosey across the parking lot.

Warm up:
-15 SSH
—15 windmills
—15 Cherry Pickers

Mosey to Church Lot

Doings double 11’s
Church lot: Merkins and plank jacks
Rotary: Jump Squats and Burpees

With 180 seconds to spare we headed back to COT where we met up with Chuppacabra.

Prayers for marriageS, those in hospice, health of the kids.

Thankful for the opportunity to lead a great group of PAX

-Yard Sale

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Boot THEN Broga

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WARMUP: SSH, Peter Parker, Parker Peter, Plank Holds, Side Planks
THE THANG:
Mosey to elementary school horseshoe.
Use awning poles as markers.
Bear crawl, stop and do 2 merkins at each
Lunge walk, stop and do 2 squats at each
Crab walk, stop and do 1 burpee at each
Squat and lunge iso holds plus pulses

Mosey to pull up bars.
5 – 10 – 15 Pull Ups / Merkins / Squats
Mosey down to stop sign and back
AMRAP 10 Minutes

Broga for fifteen
Chair, breathing cues, boat, pigeon.

MARY: Who?
ANNOUNCEMENTS: 3 x Birthday Q at The Fort tomorrow!
COT: prayers for school picking back up, for our children to not be influenced by the wrong things.
For JB the AD at NaFo and his recovery from motorcycle accident.
Harry Carey’s 2.0 off to college – pray for he and his M as they deal with the change, too.

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Millenial

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WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers

Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur

THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q.  Q can be rotating or by One Q

1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees

How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.

@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.

At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.

Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.

ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.

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Bonsai loops at the VA

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WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Coupons Around Kingsley

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WARMUP:
After coming in Hot…I presented a couple of coupons to the group and we discussed the 5 core principles for the benefit of our FNG. Unfortunately, we will need to practice those so that EVERY man knows them. (it was a little rough)

THE THANG:
Once we stumbled through the 5 core principles we were off. This was my first post at Sole to Soul so I wasn’t 100% sure of the logistics or area. I was simply told rucking with exercises so I planned to deliver.
I provided a 60 lb sandbag and a 35 lb kettle bell to carry as well and the PAX were instructed to bring them along.
Our first stop was behind Epic Chophouse where we circled up and did some movements:
Slow Low Squat
Merkins
Overhead Press
Bicep Curls
SSH (slick)
We then moved to behind Replay. Here we partnered up and played a little “catch me if you can”. FNG Half Pint took this very serious and Riggins had very little chance of catching him!
After we completed some Moroccan Night Clubs we did a full lap around the Kingsley property. Halfway around we found a traffic circle for Bear Crawls followed by some Overhead claps.
Upon returning to Broadcloth street we found a gravel area for some more movements:
Squat Thrust
Swings
Bicep Curls
SSH
We then moved to COT. The fun wasn’t over as we found benches and did 20 Dips and then calf raises with rucks overhead.

MARY:
We finished with some Mary including:
Flutters w/press
LBCs
Hello Dolly’s w/Ruck press
Freddie Mercury’s
1 minute plank with Ruck

ANNOUNCEMENTS:
Read Newsletter….Invergence….Bethelmens
COT:
Healing, Wisdom, and thankful for F3

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