WARMUP: Snake Pit
THE THANG: double down with a 2.5m ruck
MARY: was not present, but Dojo was
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Ruck to WEP
THE THANG:
Lap around WEP
Jacob’s Ladder with ruck on hill (squats, bear crawl, merkins)
Lap around WEP
Ruck back through FM Town buildings and millstone park back home
MARY: she stayed in the fartsack today
ANNOUNCEMENTS: Hmmm…
COT: Yes!
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc.
THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did 10-20-30s. Exercises included – mountain climbers, squats, lunges, LBCs, flutters, CDD with running between each station. Example 10 squats, run, 20 squats, run, 30 squats. Sprints, karaoke, and nur all mixed with between stations. Mosey to the multi story retail area and dora – mountain climbers, squats, LBCs. Mosey to Amphitheatre – dips, step up, merkins 2 sets. End with Mary and stretching.
MARY: American hammer, box cutters, supermans, hello dollies
ANNOUNCEMENTS: Read newsletter.
COT: Prayers and praises, end in prayer.
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
The Thang
We rucked about 1.5 miles stopping for 10 rep exercises of OH press, curls, tris, chest press, abs, squats, and calf raises. We discussed our best sporting events and fun with parenting.
The theme was the Boy Scout motto Be Prepared. I lugged a bell around as my ruck sack slept at home. By making it painful, I will remember it next time.
ANNOUNCEMENTS: sign up the cannoli Run
COT:
WARMUP:
Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills
THE THANG:
The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a stone to retrieve a card, while other pax planked from elbows until he returned.
All pax then did those 2 exercises together:
Index cards:
1. Merkins 30 / Sumos 30
2. Derkins 20 / Lunges 20
3. Carolina Dry Docks 20 / Bomb Jacks 20
4. Burpees 15 / Flutters 60
5. Dips 20 / LBCs 40
6. Shoulder Taps 20 / Freddy Mercury’s 40
7. Step Ups 20 / American Hammers
8. Peter Parker 30 / Al Gore (60 sec)
9. Flying Squirrels 20 / Box Cutters 20
10. Side Lunge 20 / Mtn Climbers 30
11. Parker Peter 30 / Reverse Lunge 20
each side
MARY:
Throughout
ANNOUNCEMENTS:
Bethel tonight, Vuvu’s fastest 5k next week
COT:
Praises and prayers for aging parents and praises for Boogie’s son getting accepted for a semester abroad in Spain!
WARMUP:
THE THANG: Ruck with stops doing 10 merkins, 10 upright rows, 10 squats
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for parents, kids
Mosey to the Sunbelt Lot
Warmarama followed by Pyramid of Pain circling the lot between reps
Pyramid of Pain
Take 1 lap after completion of each exercise
Jump Squats x 10
Flying Squirrels x 20
Carolina Dry Docks x 30
Flutters x 40 (Double Count)
Merkins x 50
Jumping Lunges x 50 (25 each leg)
Freddy Mercury x 40 (Double Count)
Dips x 30
Derkins x 20
Bombjacks x 10
Plank Up for 1 minute
Mosey home
WARMUP: Disclaimer only
THE THANG: A ruck around FM including WEP, Massey and Harris St.
Great conversation about life in Respect stage among 3 Respectables. Lots of love for The Fort and our pax referenced. Emphasis on living our best individual life now without waiting or deferring to the future.
MARY: She didn’t post
ANNOUNCEMENTS: Fast 5k
COT: Of course, always included
WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.