We warmed up then headed to new territory across from Redstone.
Announcements we made and we ended with COT.
WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys
Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks
Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.
MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.
Warmup exercises were done.
Cindy workout
Announcements were made.
Ended with COT
WARMUP:
THE THANG: got 4 miles in. Last mile was “anything but straps” – carry ruck any way you want except on your back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Route discussion
THE THANG: Wally World loop – Walmart & back via 160.
MARY: None
ANNOUNCEMENTS: Read newsletter – Sprint Yeager – Overnight Ruck –
COT: Fellowship, prayers for pax, health and family.
WARMUP:
THE THANG: 3.5 miles around and about
MARY:
ANNOUNCEMENTS:
COT:
Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.
Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA
Warmup: the usual suspects
Mosey to theater
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner Squats-AMRAP during instrumental, lunges during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer otherwise
#2- top-bottom-out: 2x through each man (groups of 3)… timer is mosey out&back
– Australian mt. climbers on partner holding Al Gore
– Bottom plank, top – high/flow gas pumper
#3: clockwork inverted Rows – TRX
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP ( optional modification – my. climbers with feet in TRX handles… Instead of inverted rows).
Rest of pax does this….
Clubs: J-Q Seal Jacks,
9-10-SSH,
7-8-Smurf-Jacks,
5-6-Bomb-Jacks
Spades:
J-Q-LBC’s,
9-10-Gas-Pumpers,
7-8-Big-Boiz
5-6-hello ladies
Hearts:
J-Q-Flying Squirrels,
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds:
J-Q-good a.m.,
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
King (any suit) – wild card… PAX that Drew it causes any exercise in that muscle group
ANNOUNCEMENTS: upcoming Bethel shelter serve, CSAUP‘s, etc.
COT: praises for community that we enjoy, and the gift of our ability to help our communities.
WARMUP:
THE THANG: walked down to the school, out by Walmart, went into the neighborhood across the street from Walmart, then connect to the back side of Brayden, came out at 160 back to Earth fare for 3.5 miles loop.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island
Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter