“Mary” Poppins came to play

WARMUP: 102 SSH IC
THE THANG:

Mosey down road a bit…

Bear Crawl & crab walk ab ladder
Started on first arrow in parking lot
Crab walk and bear crawl alternating and completing the following exercises at each arrow (does not accumulate)

10 heels to Heaven (cw)
20 Peter parker (bc)
30 crab kicks (cw)
40 parker Peters (bc)
50 Hammers

Back down road
40 Plank Jacks (bc)
30 LBC’s  (cw)
20 Flutters (bc)
10 4 CT mtn climbers (cw)

Leadership message;

The topic was parenting…Couple key points:

Lead by example, do you have your kids do as you do or do as you say? Or are there two sets of rules?

Hold to a set of family values, is there a clear set of values and principles? Maybe even put them on the wall somewhere

Allow space for failure, don’t be hasty to judge, criticize and even being sarcastic can stifle a culture where your kids are comfortable failing in the home- much like the gloom for us, we can feel confident to try things and sometimes fail.

Be a father first friend second, society tells us to let your kids do whatever they want in the name of personal preferences, we aren’t here to placate every desire of our children, we need to be fathers!

and remember this life is nothing but dust in the wind! What will your legacy be? Do your kids know God? Better yet do they know Christ?

X routine

Start with 5 burpees in middle of X then run to each corner complete the exercise then run back to the middle for 5 more burpees

Merkins x 50
Wide arm merkins x 50
Diamond merkins x 50
CDD x 50

MARY:  

4 or 5 ab exercises

ANNOUNCEMENTS: clown car to Raleigh this Saturday to support DH

COT: marriages, families and special encouragement for F3 Safari in Kenya

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Coliseum

WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Bag of tricks

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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Smoked At The Colosseum

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: Dora – 100 Burpees, 200 Squats, and 300 Big Boy Sit Ups; Timer was other partner running one lap of drop off loop. Then Cheese Shredder
MARY: Flutters and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The 11s we try

WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Pick a card, any card

WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats

Mosey down road
stop at curb and do 15 merkins hands on curb in cadence

Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school

THE THANG: Card game

MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school

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Wet but Dry

WARMUP: SSH,Windmill,Cherry Pickers
THE THANG: Dora-
Merkins 250
CDD 300
LBC350
SSH 400

Abs- always finish with abs-
planks, wall planks, heels to heaven and BIg Boys.

MARY: Done

ANNOUNCEMENTS: D2DB10k Jan 27th.,
COT: prayers – for Grimms, kids and praises for Family healing for LD.

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Mission: Tripod

WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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Not Fun…Ladder of Pain

WARMUP: @BattleBots started with 9 count Motivators, which set the tone for what was about to follow.
THE THANG: YHC used @Kodak’s “Anchorbar’s Ladder of Pain”. This was introduced at The Yard by @kodak, and YHC wanted to give it another go today, this was the perfect morning.

Run to the basketball court and back, add the next exercise. Rinse and Repeat by adding the next one on the list.
Some of the frontrunners got all the way to Moroccan Nightclubs.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

ANNOUNCEMENTS: Newsletter, etc.
COT: Lifted up prayers and praises

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