WARMUP: Side-strattle hop, high knees, arm circles, hip openers
THE THANG:
· Duck, duck, goose
· Pyramid involving squats, curls, push press, and back rows
MARY:
ANNOUNCEMENTS: Volunteer
COT: Praises for support and community
WARMUP: no
THE THANG: Ran down to school. 5 burpees/13squats/10 big boys run 1/4 mile rinse and repeat. Do until 555. Everyone got in 4.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.
WARMUP: Honky Tink reviewed the prior C's leading up to Courage
THE THANG: Reviewed the 3 socratics and dove a bit depper into what it means to be fit in order to possess necessary bravery and being #thatsomebody
MARY: Nope – open to all men
ANNOUNCEMENTS: Moving to Quadrant 4 next week
COT: Always the 5th core principle
WARMUP: SSH, Merkins, MNC
THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press. Switch hands and farmer’s carry back. Repeat 4 times substituting exercises at each end. Partner up. 100 merkins as partner farmer’s carries two coupons down and back. Then LBCs with a rifle carry down and back. PICK UP EVERYTHING and head back to COT for round robin u call it Mary.
MARY: 👆
ANNOUNCEMENTS: Q School with @UGND8G4TD, Bethel Men’s 10/1 with @U083QU67RF0 Convergence at WEP next Tuesday.
COT: 👍 Many prayers.
WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…
WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)
MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Fist pumped each other to welcome in. 😂
THE THANG: What is something you are committed to?
Talked about the 2nd C. Commitment. Overcommitting, etc…
Great discussion this morning.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.
Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.
MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes