We ran Kingsley loops.
Did some announcements and lifted up a few in prayer – including ourselves as we desire to be slower to speak and anger and quicker to listen.
WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,
COT: Prayers for Tootie, Destiny in-laws, Health, Families
WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker
THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25 Squats. 5. 30 Monkey Hunpers. 6. 35 Plank Jax.
Mosey to front of Middle School in front of Benches. Two rounds of Jack Webb. 1st round up to 5 & 20 Heels to Heaven / Big Boy Sit-ups. 2nd round up to 5& 20. Merkins/Dips. Return to basketball court for sprints. And end with some Mary.
Welcome FNG Wicked Tuna, EH’d from Colombia, SA. Yes that is South America
Thanks Fogerty for the Q stick. Great to see Beacon back out!!!!
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat
7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch
7:15
Pain ends
MARY: Nada
ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!
Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!
I about splashed merlot after all those lunges. Nice Weinke, Wegs.
WARMUP:
20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos
THE THANG:
10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops
MARY:
Yes
ANNOUNCEMENTS:
Post on Saturday!
COT:
Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.
WARMUP:
Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE.
Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and instruct the 12 to use discretion to stop, wait for 6 and execute BOP.
Rolling in and catching an earful of healthy mumblechatter, decided neither. We will run randomly to dimmly lit parking lots and execute BOP.
Ran up to the old Kimbrells for a little warmup.
– Low slow squat with a jump at the end. @darkhelmet informed me that it was called a squat jump
– imperial walkers
– shoulder taps
– stretches
THE THANG:
An arbitrary count if 15 for each exercise.
Board of pain:
S Shoulder taps
I Irkins
M Monkey Humpers
P Plank Jax
L Lunges
E Burpees (burpee has an E in it)
Run to 1887 Brewery, BOP
Run to the government building on the left on way back, BOP. After much debate, no one knew what building it was and we found ourselves back at Kimbrells.
By then we started to spread out, causing more chaos.
Run down, take left at Amor and hit parking lot on left, BOP.
Per Jihnny Utahs request, hit Litte Caesars, BOP.
Run past COT, on left side of street, hit parking lot with kong brick wall, BOP.
Head back to COT for some Mary.
ANNOUNCEMENTS:
Newsletter
COT:
Quoting ZBB “ I have everything I need, nothing that I dont” was a pleasant reminder on being content and thankful for your blessings. Happiness is fleeting but joy is eternal.
Rather quiet, everyone’s life must be perfect.
NMS
I explained this was a clear demonstration how not to Q a workout.
You need to be flexible and know your PAX but you must be able to articulate clearly amidst the chaos of the gloom especially with the strong mumbkechatter hell bent on throwing you off and distracting you.
I personally wouldn’t have it any other way and am thankful for the PAX that showed and their relentlessness. Blessed to have this brotherhood in my life and always am appreciative to serve at BP.
WARMUP: Not needed. We are all studs.
THE THANG: Run around in circles.
MARY: Meh.
ANNOUNCEMENTS: Newsletter
COT:Prayers for Pushers daughter, Gear’s dad Wayne. Praises for new jobs and new clients!
WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.