WARMUP: Broga
THE THANG: Mini Murph
MARY:
ANNOUNCEMENTS: Adopt a highway 5/14
COT:
WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH
MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.
WARMUP: yoga by Band Camp
El Spaniard:
SSH
Windmill
THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block
15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks
WARMUP: Sasquatch led us though a quick disclaimer and then rocked a killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day
8 total (3 runners and 5 broga booters) ascended on Varsity for a chest and core smokefest followed by flipping dogs broga at the hands of Sasquatch. Here’s what we did:
The Thang
Mosey around the lot to the breezeway
Mosey around the lot and back to the breezeway
Mosey around the lot and back to the breezeway
Mosey around the lot and back to the breezeway
NMM
Today’s workout was not easy, but I’m reminded that we “get to” do this. We are privileged to have the freedoms and abilities to assemble at our leisure to workout and talk about anything and everything on our minds. In the current state of affairs, today was a reminder of how blessed we are.
Yesterday I watched a video of a father saying goodbye to his 6-ish year-old daughter as she and her mom evacuated their town mere the hours before being attacked. I cried at the thought he may never see his family again as a foreign country invades his homeland. It really put things in perspective. These atrocities are happening while I continue to live life with minor inconveniences. I was able to wake up this morning, drive to a workout, spend time with friends, and come home to a warm shower, in my home, and have breakfast with my family. It breaks my heart that we live in a world where there is utter disregard for the wellbeing of others. In times like these, it’s imperative that we hug our families tighter, show grace and compassion to others, and be the steadfast beacon of light in a dark world. We must stand firm in our convictions and quell the fears of our families. Join me in praying for the people of Ukraine. Ask for protection of the innocent and vulnerable and give wisdom to global leaders. Pray for our service men and women as they prepare for potential deployment. Ask for humility for the proud and pray for peace in the face of fears and adversity.
Aye!
Italian Job
Four men showed up on a rainy morning for a little broga, exercise, and some healthy recipes.
Sasquatch started us off with 15 minutes on broga. Lots of good stretches and poses to get our bodies right.
Next, we moseyed around the parking lot with some dynamic stretching. We made our way to the bus drop off. The workout was simple, exercises performed near the school, once complete, run a lap and perform the first exercise along with the next and so on, “The Accumulator”. Below are the exercises we completed along with the count:
We got through all but the last two rounds. Before we ran back to COT, we completed the last two exercises less the lap. During the recovery laps, we learned about several healthy dessert recipes, like Chia pudding (Chia seeds + almond milk) or banana ice cream.
Great job everyone!
A steady rain fell as 7 PAX exited their vehicles at about 0514 and a quick disclaimer as we moseyed to find cover near high school entrance.
Six pax showed up on a chilly Friday morning for some broga and a little beatdown. After giving the disclaimer we moseyed over near the school entrance where there was some better lighting.
Sasqatch led a quick 5-minute warm up with some broga.
The group then moseyed over to the band lot for burpee suicides. We only did one suicide at the start/end vs. ascending with each additional distance.
When complete, we moved over to the adjacent lot and paired up for a DORA with:
100 merkins
200 squats
300 LBCs
From here we went back to the school entrance and finished off with another 10 minutes of Broga.
Lastly we headed back to COT.
It was great to to see some PAX I hadn’t had the chance to meet before!
****March 5th 2022- 7:45am – 8:00am****
Men,
We have officially signed up for the Adopt-A-Highway Litter pick-up program. Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway. We are encouraged to complete 4 pick-ups a year (once a quarter). All supplies will be provided. All we need to do is show up. The SC DOT will come out and pick up our bags along the route after completion.
**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time ) 7:45 am – 8:00am**. There is no time expectation for participation. Stay as long as needed or head out early. Modify as needed. Plan for 2 hours if you complete the 1-mile loop. We split up into two groups last time and met at the halfway point.
We will begin at the Peachstand (rear of the building) and coordinate. I have 30 vests and all supplies.
Fogerty will be the main contact for this event over the next two years.
Here are some of the logistics:
• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.
• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.
The state does provide adopt-a-highway orange and blue bags. Orange bags are for trash and blue bags are for recyclables if you want to recycle. Your group is also provided with orange safety vests. We do require four pickups every year, usually once every quarter. All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.
It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community. Please let me know If you have any questions, I will be glad to assist you.
Thank you,
Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.orgDistrict Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730
The weight-loss challenge for 2022 has been established to create some focus on the Queen. The goal is fellowship, accountability, support, discipline, and a little motivation. Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.
There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”. Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress. Good Luck Pax!
T-Claps to Uhaul for assisting with this endeavor!