WARMUP: Led by Senator Tressel 👊
THE THANG: D2D Friendly 4 Corners
MARY: Called her sister ‘oh Sherrie’ for a circle of stretching
ANNOUNCEMENTS: upcoming events
COT: prayers for pax safety. Prayers for family & friends recent loss & health.
3 ran at Assassin pace so that we could fellowship. 2.96 miles. Appreciate the push from Bass-O and Funhouse.
WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs
3 sets total by most and all got better then planked for the 6 and mosey back to COT
MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT
Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.
Thanks Triple Lindy!!
Honored,
Cyclops
Headed toward Walmart for FP this morn.
Prayers for the Young Family
Prayers for Hank today (Anchorman’s dad)
For our kids
For tough work conversations
Dam to Adam guys
WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened
WARMUP: slow mosey to the farthest parking lot for Destiny. A few stretches followed by cherry pickers, Imperial Walkers, SSH, Hillbilly walkers.
THE THANG: took off running to the next stop. Did a few more weird things lunges to basketball goals mosey back; toy soldiers more running. Now on to the meat. 50 of everything: merkins, dips, seal jacks, big boys, LBCs, squats, more merkins. Lap in between exercises.
MARY: no time except for gas pumpers
ANNOUNCEMENTS: Q source, D2D fundraising, CSAUPs, FNG training
COT: prayers for all
WARMUP:
SSH, Morrocon NC, Hillbilly Walkers, and Cherry Pickers
THE THANG:
15s= Plank Jacks & Shoulder Taps
4 Corners = 20-15-10-5:
Corner #1 – Dips & LBCs; Corner #2 – Merkins & Squats; Corner #3 – Carolina Dry Docks & Mountain Climbers; Corner #4 – Monkey Humpers & Seal Jacks, Round 1 Transportation- Bear Crawl, Round 2- Crab Walk, Round 3- Lunges, Round 4- Mosey
MARY:
American Hammers
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises
WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.
THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters
Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.
Thanks for the invite Shower Curtain
The rain held off for a run to river district and back.
Prayers for Rainmaker’s gma who is in treatments for cancer. For our kids in the workforce who are growing.
WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers
THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.
– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch
Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12
Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack
MARY:
– American Hammer
– Freddie Mercury