Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
WARMUP:
We had to wait for Stang to go to Starbucks
THE THANG: Moseyed through Kingsley and a brief trail visit with some great fellowship and encouragement.
MARY: Stang did not get the bear from Starbucks.
ANNOUNCEMENTS: lots of great momentum for 2ndF events.
COT: Pollo Hermano’s dad is not doing well… prayers for Don. Also his mother who is 100. Prayers for peace.
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: 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
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: 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
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!
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.
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!
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