Tag: Assassin

Pray for Jamaica

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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

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Keep em coming, 10 at a time

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WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre
THE THANG:
Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy x30

Run to station 2

Station 2 (Pacos plaza) = burpees x10, squats x20, flutters x30

Run back to station 1

Rinse and repeat for 5 total stops at each station

MARY: yes, box cuttah, Am hammer, flutter, dollies, rosalita

A new twist — some of the above was done in reverse (huh?)

ANNOUNCEMENTS: Bourbon and BBQ event coming

COT: yessir, Mr Sir

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Chilly breezy

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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-

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Build your team before the Storm arrives

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WARMUP: A little extra on the stretchy warm up thing to wake up the Qs bones
THE THANG: Partner work throughout as we rotated partners repeatedly. We did fun things like partner Merkins, partner squats, partner derkins, partner leg throws, etc. We also did partner burpees with all pax logging 50 across the workout. We ran, we mumbled, we chattered, as we moseyed around various spots proximate to WEP.

ANNOUNCEMENTS: HIM Camp etc
COT: yes of course

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Creekside Adventure

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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!

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Buckets (again)

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WARMUP: We warmed up

Went to the now famous buckets workout.

Three buckets were placed around Kingsley. Upon arrival the packs found various exercises on paper slips that were pulled from the buckets at random. The goal was to spread the buckets around so that we got at least a mile if not a mile and a half of running for the workout.

Included in bucket 1:
Box cutters and burpees
Mtn climbers and grave diggers
Donkey kicks and merkins
LBCs and dying cockroaches

Bucket 2:
Donkey kicks and squats
Calf raises and Weezy Jeffersons
Butt kickers and Peter pointers

Bucket 3:
Burpees of various counts
Shoulder taps
Lbc’s

All thoroughly enjoyed. Good news…I believe they will all continue to post at the Fort.

Many thanks to the President and CEO of gloomschedule, <@U08G28Z7E> for the opportunity.

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Trails, Roads, Rucks

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THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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The Bodyweight Battalion

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Disclaimer Shared
WARMUP:
All reps of 10
Wind Mills
Moroccan Night Clubs
Imperial Walkers
Hillbilly Walkers
Cherry :cherries: :pineapple: Pickers
Jog to the top of hill and meet (Non-Jogging) Q at the stage

THE THANG:
3 Mini Circuits Workout 3 Rounds at Each

First Circuit- Upper Body Control
– Incline Merkins (Push-Ups) 15Reps
– Glute Bridges 30 Sec Hold
– Plank Shoulder Taps 20 Reps
– Carolina Dry Docks 10 Reps
– Rest. Rinse and repeat for a total of 3 Rounds
Second Circuit- Core & Stability
– Forearm Plank Hold – 30 Seconds
– Dead :skull_and_crossbones: Bugs :bug:- 10 Reps each Side
– Side Plank – 20 Seconds per side
– Slow Mountain Climbers- 20 Total
– Rest. Rinse and repeat for a total of 3 Rounds
Third Circuit- Lower Body Strength
– Low Slow Squats – 15 Reps
– Reverse Lunges – 10 Per Leg
– Glute Bridges- 15 Reps
– Wall Sits – 30 Secs
– Rest. Rinse and repeat for a total of 3 Rounds
Finisher – Finish Together
– Low slow squats – 10
– Merkins – 10
– LBCs – 10
– 20 Second Plank Hold

MARY: Stretch and Cooldown

ANNOUNCEMENTS: Leaders on the Link, Bourbon :tumbler_glass: & BBQ :meat_on_bone:, Read newsletter

COT: Always stay with COT

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Ruck Club

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We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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