Tag: Bass-o-matic

BoJangles Route

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WARMUP: None
THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Training the Neglected Muscle Groups

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Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
– 10 Mountain Climbers (IC)

Mosey to School
– 10 Irkins (IC)
– 10 Dips (IC)
– 10 Step-ups (each leg)
– 60 Calf Raises (20 in, 20 out, 20 regular)
– 10 Derkins (IC)

Circle the Lot
– 25 MNCs (IC)
– Circle the lot
– 25 Overhead Press (IC)
– Circle the lot
– 25 Little Baby Arm Circles (IC)
– Circle the lot
– 25 Chinooks (IC)
– Circle the lot
– 25 Wonder Womans (IC)
– Circle the lot
– 25 Italian Night Clubs (IC)

Mosey to bridge
– 15 LBCs (IC)
– Run to the end of the bridge
– 15 American Hammers (IC)
– Run back
– 15 Flutters (IC)
– Run to the end of the bridge
– 15 Boxcutters (IC)
– Run back
– 15 Big Boys
– Run to the end of the bridge
– 15 Freddies (IC)

Mosey around back of school
Stretches
– Sitting left leg out
– Sitting right leg out
– Sitting both legs out
– Butterfly
– Standing left
– Standing right
– Standing middle

Mosey to side of school
– 15 People’s Chairs (IC)
– 30 Count single-leg holds left
– 30 Count single-leg holds right
– 10 Isolated one-leg squats (each leg)
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Crossbody Wall Crunches (each side)
– 15 Australian Mtn Climbers (IC)
Mosey back to COT

NMM
We lift heavy so that we can carry heavy things – physically, emotionally, and spiritually. Men who prioritize training are resilient and reliable, and as such, everybody wants what they have. But you have to learn to say “no” to some things. If you pour out everything you have, you will have nothing left to your family or for yourself.

Also, know that you have a brotherhood to help you shoulder the weight. You’re either going through it, just went through it, or will go through it. When you get overwhelmed, ask for help. You are needed, desired, and loved. Don’t let temporary problems cause you to succumb to a permanent solution. Talk, listen, share, and care. We need you. Your family needs you. And your community needs you.

Aye!
IJ

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Trails, Roads, Rucks

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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!

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Broken doesn’t mean stop

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WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning.

Started out with: SSH, windmills, cherry pickers, low slow squats, merkins, honey mooners, downward dogs.
THE THANG: Mosey over to basketball courts. OYO Dora with a few modifications.
– 50 merkins – 10/ round
– 100 squats – 20/ round
– 150 LBCs – 30/ round

5 rounds and then move to the next exercise. For example, 10 merkins, then run to the other end of the basketball court, then back for 10 more merkins. Finish all merkins, then to squats and LBCs.

After Dora, we ran all the way down to the front of the school where we partnered up.
– 60 dips per group, switch every 10. Partners not doing a dip would be in plant position.
– 60 overhead claps, switch every 10. Partners not clapping held a 6” hold.
– 60 squats per group, switch every 10. Person not clapping hugged a tree.
Ran back to COT.
MARY: minor Mary
ANNOUNCEMENTS: yep
COT: CSPAN with the small group.

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Ruck Club

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We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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A Ruck with some silly stuff

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WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Fellowship at Ballroom

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WARMUP: stretching and mobility
THE THANG: 800meter run 50 dips 100 merkins 150 squats 800meter run
MARY: core
ANNOUNCEMENTS:
COT: prayers for old bay co worker who suddenly passed away yesterday. For his wife and children

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A slice from Rosie

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WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey
THE THANG: AMRAP 20 Mins –
10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m
8 minutes, Plank Jacks, BBS, CDD, start at 6 reps, add two after each round
Broga
MARY:
ANNOUNCEMENTS: Golf, Bethel, HIM camp
COT: Help men find purpose

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From Clydesdales to Clydesdales

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WARMUP:
THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home.
MARY: Nah
ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and more.
COT: Yes sir.

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