Category: The Stockade

The Golden Boy, Jr.

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WARMUP:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)

THE THANG:
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 25 Squats
Rinse & Repeat
MARY: No Time
ANNOUNCEMENTS: RYN, Christmas Party, Golf Tourney, Thanksgiving Convergence, Bethel Men’s Shelter, Bourbon & BBQ
COT: STK

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Still Tahn

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WARMUP: SSH, Windmills, IW, HW
THE THANG: We ran over to the Oakcrest Academy parking lot for a 2 man DORA 100 Mike Tysons – 200 Squats – 300 LBCs . Timer was running a lap around the parking lot.

We then ran back to the Harris Teeter lot. We ran a loop around the Harris Teeter Bldg. + annex, stopping every 1/4 of the full loop. 1 loop is ~ 0.33 miles where some got 4 laps in and everyone got in 3 laps. Excersises at each 1//4 were 10 burpees then 10 Squats, then 10 Merkins, then 10 Big Boys.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Yinzers! Where was everyone?

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WARMUP: we did 45 minutes of wind mills. Drop the mic

Okay okay, we started with wind mills, SSH, and LSS

THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare parking lot for 6 rounds of Rugby Sprints. Mossy to Lazy Day for 5 rounds of Mary, ran the parking lot, then 4 exercises on each minute to kill the last 6 minutes
MARY:
ANNOUNCEMENTS: support CRI for Helene and western NC, golf tournament end of Oct
COT: prayers for Bing, Florida, and western North Carolina

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Wind & Rain & Grant Farm Dr.

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WARMUP: SSH, Hillbilly Walkers
THE THANG:
Mosey to Grant Farm Dr. The Pendulum
5 Bombjacks at apartments
25 Merkins at stop sign
5 Bombjacks at apartments
25 Plankjacks at Firestation
Count down by 5 reps each round.
5 Rounds Total
Mosey to Oil Change
did some wall work then called and audible to find where we could see.
MARY:
ANNOUNCEMENTS:
COT:

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Painful 8

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WARMUP: SSH, IW, HW probably more
THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round:
8 Burpees
16 Merkins
24 LBC
32 Low Slow Squats
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
ANNOUNCEMENTS: Newsletter…
COT: Prayers for marriage and becoming 1, prayers for being present in the moment.

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Tabata for 4

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WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT
THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises.
Merkens, Big Boys, squats, CDD, Flutters, Burpees, Dips, lunges, Bobby Hurleys, Jump Squats,

Run to Hill. 11’s. Squat at top burpee at bottom
MARY: abb work
ANNOUNCEMENTS: newsletter
COT: what’s said at cot stays at cot

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Tabata fun… no run no burpees.

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Warmup was basic

SSH
Windmill
Mount climbers
Stretching
Plank jacks

Moved to 40 minutes of Tabata
Focus on Shoulders/chest
Legs
Core.

6 rounds 6 sets
45 seconds on 15 seconds off
With a cooldown in-between sets.

Mumblechatter was awesome as always.

Thanks for coming out men! :facepunch: :facepunch: :facepunch:

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Shoulders of Pain

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WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

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Going Off Campus

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Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did.

– 10 Imperial Walkers (IC)
– 10 Moroccan Night Clubs (IC)
– 10 SSHs (IC)
– 10 Seal Jacks (IC)
Mosey to Dunkin side lot

– Bear Crawl
– Crawl Bear
– Crab Walk
– Walk Crab
– Bunny Hop
– Broad Jump

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)
Mosey to Oakcrest Prep

– 20 Squats
– Nur
– 20 Narrow Squats
– Karaoke
– 20 Calf Raises
– Run
– 20 Lunges
– Karaoke
Mosey to Express Oil

– 14 Irkins (IC)
– 10 Dips (IC)
– 8 Derkins (IC)
– People’s Chair (10 Count)
– 10 Dirty Hookups (IC)
Mosey to Rita’s

– 10 Dips (IC)
– 10 Irkins (IC)
Mosey to COT lot

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)

Circle the lot and return shopping carts
Total Miles: 1.85

NMM
Find some time this weekend to give a little to someone else. We make time for things that matter to us, so give some of that time to someone you love. Maybe spend a few minutes listening to your wife about her week. Maybe find time to play that game your kids have been asking to play with you. Maybe help your neighbor in their yard. Whatever it is, just do it – not for the recognition, but because you care. I promise it will make your day a little brighter.

Aye!
IJ

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