WARMUP: multiple 10 count warmups
THE THANG: 4 corners hit upper, lower and core body work at each stop
MARY:
ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st,
COT: prayers for minuteman’s mother in law, marriages and kids
WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys
Down to Harris St Park.
Indian Run up Harris St.
Exercises at the church
Partner Nur/Run up Massey St.
Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
WARMUP: solid warmup
THE THANG: work, work, work
MARY: some core
ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge
COT: prayers and praises all around
WARMUP: Stretch and a few SSHs, windmills, etc…
THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On way back stop at each pole start with 1 big boy and go up 1 at each pole.
MARY:
ANNOUNCEMENTS: Lawn Care at Care center, 4th of July convergence,Bethel men’s shelter
COT: Prayers for marriages, kids home for summer, the struggles of being good dads and husbands.
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel.
THE THANG: The weinke featured 3 running options and a related exercise count of high, med, or low # based on the running route selected by each pax.
Route 1 — run loop around the bandshell (short, flat run + High rep count)
Route 2 — run to stop sign at Ardrey St and back (moderate hill, longest run + Med rep count)
Route 3 — run to top of Stairway to Heaven and back (steep hill + Low rep count)
Three rounds for each exercise and pax can take any combination of routes + related reps, doing the exercise at the end of each route.
Exercise 1 – Monkey Humpers
Exercise 2 – Flutters
Exercise 3 – Merkins
Exercise 4 – Shoulder Taps
Exercise 5 – Sumo Squats
Exercise 6 – Burpees (in honor of Super G, inspired by the Q Whisperer Minuteman)
ANNOUNCEMENTS: Bethel Men's Shelter July 2nd
COT: Pax pushed themselves hard today (and each other) in very swampy weather conditions!
Amid the suck, we bantered about the realities of an endlessly chattering mind that sometimes takes over the human (inspired by a country song by Jimmie Dale Gilmore called "My Mind Has A Mind Of Its Own". This happens to all of us, because we're human. We're made this way. In the words of Pusher "People Suck" and that includes all of us. We're also glorious sons made in the image of our Creator. So, don't wallow in the "I suck" headspace. Apologize where needed. Learn from mistakes. And just shake the voices and get moving again. Yes, you suck, AND you're amazing. Live into your amazingness and don't get stuck in the suck!
Thanks for the Q invite Minuteman and thanks to the pax for the terrific effort!
#KeepPosting
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence
Seal Jacks – x12
Windmills – x 6
Imperial Walkers – x12
Hillbilly Walkers – x12
Plank
Merkins x12
Shoulder Taps x12
THE THANG:
Partner DORA – Partner 1 runs, Partner 2 exercises with the kettlebell then vice versa until all exercises are completed
50 -Thrusters
100 – Hammer Curls
150 kettle bell swings
Plank upon completion and on to the U v U
PAX completed 60 seconds of the following exercises – as many reps as possible with breaks in between.
Flutters w/press
Man Makers
Goblet Squats
Clean & Press – left side
Merkins on the bell – left side
Clean & Press – right side
Merkins on the bell – right side
Round 2 – attempt to do more than round 1. Ran low on time for the final 3 exercises
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: Remains the 5th core principle
NMM:
The Q is responsible for the outcome of any exercise. YHC had not led a kettlebell workout in some time, and it may have showed.
The final 3 exercises of round 2 were unable to be done by 0600 due to YHC's lack of planning. Thankfully the PAX were gracious and willing to reduce their final intervals to 30 seconds in order to make it to COT in time for 0600.
I suppose it could alternatively be argued that the weinke was enough to take us just past 0600 and, in that moment, learned the application of modify as necessary.
Either way, thanks Bam Bam for the opportunity to lead.
Gratefully.
👁️
WARMUP: 6 runners, 14 bootampers
THE THANG: movements and exercises throughout the area with a lot of bitching
MARY:
ANNOUNCEMENTS: newsletter
COT:
WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH
THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges
Triceps extensions
Flutter Kicks
Calf Raises
Time ran out before completion.
MARY:
Freddy Mercurys before time ran out!
ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays
COT:
Family illnesses
Travel
WARMUP:
THE THANG:
MARY:
Flutters, American Hammers, and Box Cutters
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…