And then there were 2

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WARMUP: Yep. In cadence and everything

THE THANG:
String of Pearls
https://f3nation.com/post/super-21
Hit 3 miles

MARY:
Just a smidge

ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616

COT: Float Bridge joined us to break up his solo marathon training and then ran off into the horizon

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Rain or Shine, the East Side Shows Up

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On this dark and gloomy day, I did a buddy a solid and took the Q while he had a last-minute conflict. I knew it was going to be raining, but I also knew that there were plenty of places to still get in a workout and stay dry at the same time at <#C02QBPU3S5N>.

Now, I admit, I haven’t been here in a while, but I was surprised when I showed up that NO ONE FROM THE WEST SIDE WAS THERE. I mean, it’s right around the corner from where a lot of you live. It’s a great AO with a lot to offer, and yet no one but 2 Eastsiders made it out?? You guys are missing out if you are not coming to <#C02QBPU3S5N>.

My only compadre was <@UN6PTD007> who is my SL ride or die. (Thanks bud!). Now, we did discuss bailing and going to Biscuit Belly, but decided that we needed to get some work done. So, off to the shelter we went.

WARMUP: Windmills, Moroccan Nightclubs, SSH

THE THANG: We put a board at the end of each concourse at the school. Each board had 6 exercises on it. The count for each was 10 reps. After completing that, run to the end of the next concourse and do that board at 10 reps. After we completed a round, the rep count increased by 5. It was a full body workout of abs, arms, legs, and a little running. This is one of those that is sneaky but will catch up with you later.

MARY: N/A as we did so many abs during the workout.

ANNOUNCEMENTS: So many things are going on. Pick something to help out with or support.

COT: Prayers for busy times and finding peace in them. Prayers for travels over the next few weeks.

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Gen X and 6 7

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Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture

Need to post to know!!

WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up

THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press

6 rounds were completed

MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins

ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria

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The S of the BOSSmen

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WARMUP:
Prerun
THE THANG:
Neff Ct. To Dudley Dr. Left
Dudley Dr. To Felts Parkway Right
Felts Parkway To Kings Bottom Dr. Right
Kings Bottom Dr. To Callahan Rd. Left
Circle around to Kings Bottom and reverse the route.
MARY:
None needed
ANNOUNCEMENTS:
Newsletter
COT:
Show to know

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so much chatter at slowburn

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WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:

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Trick or Treat at Sweep the Leg

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We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did:

Warmup
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to 160 and Dave Gibson
– 20 Monster Merkins
– 20 Goblin Squats
– 20 Coffin Crunches
– 20 Pumpkin Patch Plank Jacks

Mosey to 160 and Old Tara Lane
– Repeat exercises

Mosey to the 12 foot skeleton
– Repeat exercises

Mosey to Old Tara and Turnridge
– Repeat exercises

Mosey to Winding Trail cul de sacs
– Repeat exercises

Mosey to Turnridge cul de sacs
– Repeat exercises

Mosey to Old Tara cul de sacs
– Repeat exercises

Mosey the cut through trail to Braden

Mosey to Galbreath and Afton
– Repeat exercises

Mosey to Braydon Pkwy
– Repeat exercises

Mosey to 160 and Braydon Pkwy
– Repeat exercises

Mosey to COT
– Repeat exercises

3 ish miles, 220 Merkins, 220 Squats, 220 LBCs, 220 Plank Jacks

NMM
I recently read a thread on a Facebook post about being a dad. The comments hit close to home.

“Them: How’s dad life treating ya?
Dads: It’s good. I’m doing alright.”

“Because we can’t sit around and complain and breakdown about it. We have to figure shit out and pull through it for the family.”

“Because we are supposed to be the pillar upon which the house stands. Pillars cannot afford to crack. Which is exactly what the Lord designed us for. We are not supposed to put it on our family’s. The Bible says that iron sharpeners iron. Therefore fathers sharpen fathers. There is a reason the Lord made men more aggressive and stronger built. As pillars, our foundation should be that the Lord is our strength.”

“Because good father’s have to. We have to create the solid foundation that stands strong no matter what. Everything in this world can fall apart, and does. Our families have to be able to rely on us through all of their problems. We have to steer the ship through the storm, even if the sails are torn and the hull is cracked. We are our own lone ship out in the vast unforgiving ocean, fighting the crashing waves and darkened storm skies.”

I think this commentary captures a lot of how we feel as dad‘s in today’s society. However, we are not a loan ship in the storm. As Olaf reminded us, we have a fleet for protection. Yes, we have quite the responsibility and the weight is heavy, but our brothers have shoulders to help us carry the load. Never give up fellas. Reach out when you need it.

Aye!
IJ

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The Whittman

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WARMUP:
THE THANG:
Warm-Up:
We kicked things off with a lap around the parking lot followed by:
• 25 Side-Straddle Hops
• 10 Imperial Walkers
• 10 Hillbilly Walkers
• 10 Cherry Pickers

The Thang:
Mosey to the track for The Whitman — a Hero WOD honoring Army Sergeant Jeremiah Wittman, who gave his life serving our country.

Workout:
• 15 Burpees
• 15 Jump Squats
• 15 Merkins
• 400m Run

Repeat for 8 rounds.

After finishing, we moseyed back to the parking lot for Four Corners Finisher:
• Center: 1 Burpee
• Corner 1: 15 Hello Dollies
• Corner 2: 15 Flutters
• Corner 3: 15 American Hammers
• Corner 4: 15 LBCs
Each round we added +5 reps.
MARY: plenty during corners
ANNOUNCEMENTS: Bethal
COT:

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Chilly breezy

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12 friendly pax showed for possible drizzle/rain conditions for a run thru downtown Baxter to the River and back. All enjoyed with no drizzle.

Discussed upcoming events and shared praises and prayer concerns largely regarding family. Elderly parents, kids finding their way… heavy loads that we are going through.

Praises for the fellowship and the get to of being able to be together and push each other. Good fellowship this morning.

-30-

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You can’t out-Merkin a BigMac.. but you can try

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WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot

THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers

2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank

3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat

4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat

5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2

MARY:
– 5 Burpees OYO

ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:

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