WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well
WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes
Looks like we made it,
Barry Manilow
Track workout including 2 options:
Run a mile on the track then:
1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
WARMUP: sure
THE THANG:
Out and back – 4.3mi
L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter
MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:
12 friendly pax showed for possible drizzle/rain conditions for a run thru downtown Baxter to the River and back. All enjoyed with no drizzle.
Discussed upcoming events and shared praises and prayer concerns largely regarding family. Elderly parents, kids finding their way… heavy loads that we are going through.
Praises for the fellowship and the get to of being able to be together and push each other. Good fellowship this morning.
-30-
WARMUP: nope
THE THANG: Run or Ruck – Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing.
MARY: open to all men – she wasn’t there
ANNOUNCEMENTS: You betcha’ – read your newsletter
COT: 5th core principle
WARMUP: ssh/mnc/im/hbw/wm, yoga flow
THE THANG:
Mosey to lot past Persian Grill
Run a lap around the 2 islands followed by 3 exercises (merkins, squats, lbc)… increase reps after each lap tel:5-10-15-20-25.
Mosey to upper lot behind CFA
Run a lap around the 2 islands followed by 3 exercises (shoulder taps, lunge, flutter)… increase reps after each lap tel:5-10-15-20-25.
1×10 set of Dips on the guard rail
Mosey back to flag
4 corners in the main lot with 3 exercises (SSH, plank jack, big boys) 5 reps 1st round, 10 reps 2nd round. We got 1/2 way through round 2 and then went back to flag for Mary
MARY: box cutter burnout – 20 reps
ANNOUNCEMENTS: ao Chester tomorrow 545 leave from Baxter Starbucks, 4bs nov 7, Xmas party
COT: praise for getaway weekend w M. Prayers for medical tests/procedures and marching band competitions
THE THANG: 5K & 4-mi option from the HS to Creekside and the trail connector to Harris St Park. There were hills.
MARY: didn’t see here
ANNOUNCEMENTS: Newsletter-Golf Tournament, F3Chester, HIM Camp
COT: Prayers for the DD and his M!