WARMUP: ground work, non ground work
THE THANG: line drills, pull-ups, wall work, dog sledding using Esso’s hotel routine, broyoga
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
WARMUP: Grandpa Jacks
SSH
Windmill
Imperial Walkers
THE: We moseyed around the back of the theater around to the fountain.
THANG 1
We had a game of Duck, Duck, Goose. While Lunge walking around one of the fountains one pax would break the line to run around the pax returning to his spot. The pax behind the runner then broke like to do the same. 2 rounds.
THANG 2
Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We went to 5 Merkins and 20 Plank Jacks
THANG 3
Lunge Worm
Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm we repeated this for about 30 yards or so.
THANG 4
We pulled out a deck of cards that I thought I shuffled well but turns out I didn’t as it basically became a leg work out. With a few Merkins sprinkled in there.
Moseyed back to COT. Now time for Mary.
ANNOUNCEMENTS: Bethel Men’s Shelter, Dam to Damn Bar, Sat. 1/25/25
COT: We shared our word for the year and prayers.
WARMUP: Yes – SSH, Squats, Merks, and stretching
THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets.
Pax kept adding an exercise for each round.
MARY: 3 mins of Mary
ANNOUNCEMENTS:DamtoDam, Fundraising for 2023, F3
COT: Prayers
WARMUP:
THE THANG: brisk walk around Main Street with brief trip up and down stairs. Wandered towards the golf course, then back for some backwards hills at the 4 corners. Almost 3 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Head past the Print Shop to take the big hill backwards with the bags, then headed back past the Print Shop to head up Main Street and start the zipper route
MARY:
ANNOUNCEMENTS:
Christmas Eve Convergence
COT:
Always a good day at the Laz. Opportunity abounds and we took full advantage.
WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…
THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.
Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: 30 minutes, not enough time… Go straight into beating
THE THANG:
1st-F:
Some of these in cadence
On the twelfth day of Christmas, the Nation gave to me…
12 Low Slow SquatCHes,
11 Hello Dollies,
10 twisting lunges,
9 Staggered Chain-Kins,
8 big-boy sit-ups,
7 Dying Cockroaches
6 mountain climbers,
FIIIVE BLAZING BUR-PEES!
4 plank Jacks,
3 Chain Press Flutters,
2 CHickle-Pounders,
And a short sprint at breakneck speed!
3rd-F
Contextual Prompt (sent prior to the meeting): “Think about an area in your life where you feel like you’re preparing or clearing the way for something greater. What are you doing to prepare? What roadblocks might need removal, and why?
MARY: no chicks
ANNOUNCEMENTS: flag hand off Saturday, Christmas Eve, convergence/run at the yard
Read your newsletter
COT: fifth core principal… Expanded into 30 minutes!
NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.
Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.
We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.
Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.
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