WARMUP: ssh
THE THANG: AMRAP
MARY: SHES HOT
ANNOUNCEMENTS: men’s shelter, converge on Saturday
COT:
WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5
WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.
I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.
Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.
4 corners were: ranger merkins, knee jumps, American hammers, CDD.
It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course
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
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.
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:
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
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
WARMUP: side straddle hops, wind mills, cherry pickers, imperial walkers, morocan night clubs
THE THANG: Stage A B C
Run and 2 exercises per stage
MARY:
ANNOUNCEMENTS:
COT:
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