WARMUP: Broga
THE THANG: Squats, Running, Pull-ups, Knees to chest
Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee
2ish miles
A few sets of 10 bomb jacks thrown in
Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health
Great work by all PAX present!
WARMUP: Did some stretching and had a nice Indian run
THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.
KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell
-Lap-
Squats
LBC w bell
Deadlifts
KB Swings
-Lap-
KB Swings
Tricept extensions
Around the World
-Lap-
Lawmower pulls
Clean press
Halo circles
KB swings
-Lap-
Squats
LBC’s
Around the world
Shoulder presses
-Lap-
Lawnmower pulls
Tricept extensions
Deadlifts
Clean press
-Lap-
Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.
COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source
Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.
Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!
WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.
WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers.
THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1 partner farmer carries the KB. Partner 2 does an exercise and catches then and switch. Do this until the exercise point.
Start with 10 KB Swing. Then onto round 1. Round 1 – 1 burpee. Add 10 rows each side to kn swings
Round 2 – 2 merkins. Â Add 10 chest press each side
Round 3 – 3 jump Squats. Add 10 biceps curls each side.
Round 4 – 4 lunges. Add 20 squats
Round 5 – 5 LBC’s. Add 20 triceps extensions
Round 6 – 4 Carolina Dry docks. 10 shoulder press each side.
5 minutes of Mary to end the workout.
ANNOUNCEMENTS: do a CSAUP. Challenge yourself.
COT:Cohibas mom having knee surgery. SugarBug and his M with adoption situation.
WARMUP: Chest stretches, MNC, Arm Crossover Swings
THE THANG: Moseyed around WEP and side streets and stopped periodically to perform the following exercises: 30 merkins, 30 IC flutter kicks, 30 squats, 5 burpees. Completed 6 stops total. Total mileage 1.5 – 2 miles.
MARY:
ANNOUNCEMENTS:
COT: Spoke briefly about how brothers should come along side each other to help during difficult times whatever they may be. Closed with various prayer concerns and giving thanks to God for the blessings he bestows on each of us.
WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!
THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.
Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…
COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!
It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.
thanks to Bodywash. Honored to lead!
WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.
Every .25 we did the following exercises:
Burpees
Squats
HR Merkins
4-CT Flutters.
Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.
On the way back we decreased the reps back down to 5.
With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.
We were all able to get back to COT by 6:00.
ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.
COT:Prayers for health..mental and physical. Prayers for the country.
WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly.
Mosey to Pike parking lot.
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC
THE THANG:
1 lap around WEP with 5 burpees and 10 LBCs at each swing and at front of stage. Plank for 6.
Partner up and complete DORA of 100 merkins, 200 big boys and 300 squats with a run to stop sign as the timer.
MARY:
YHC and 6 rolled into COT right at 0600. Some Mary was performed by the kings.
ANNOUNCEMENTS: Pints & Padres 6/14 at Amor Artis. Read your newsletter.
COT: Lifted up school teachers and students as we approach the end of the year, those experiencing sudden loss, those with injuries and illness.
Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT