Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

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Speed Work With Push-Ups

THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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WEP or Bust….

WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

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Hold the Brook

Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Taking the Conga Line Through Life

WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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Handstands, burpees, and bear crawls oh my!

WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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Burpee 420 spring training – AKA in March

WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes

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AKA Day 3 – Beaker 1 Year

BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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