Tag: Bass-o-matic

Chilly breezy

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12 friendly pax showed for possible drizzle/rain conditions for a run thru downtown Baxter to the River and back. All enjoyed with no drizzle.

Discussed upcoming events and shared praises and prayer concerns largely regarding family. Elderly parents, kids finding their way… heavy loads that we are going through.

Praises for the fellowship and the get to of being able to be together and push each other. Good fellowship this morning.

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Bald is beautiful

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WARMUP: Did a little stretching and then a mosey that almost killed me. Yeah I was Qin.
THE THANG: moseyed from COT to the wall down on 160. Did a few things like wall sits as we watched someone do an exercise. Got bored with that so we ran up that freakin hill to the Parkin lot. Did a few rounds of 4 corners. Abs, arms, legs, and shoulders. Time flew by so Fogerty took over. He kept walking around with this cardboard thing folded up. That’s when it all really started. He had five exercises on the list SSH, squats, lunges, merkins, and LBCs. Then we ran down the freakin hill again. We did this until we almost died. Headed back to COT for abs

Did have a little story time about the story of Daniel and king Darius. Spoiler alert the lions didn’t eat Daniel. The satraps weren’t so lucky.

All done.

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Sub- Sti -Q

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WARMUP: nope
THE THANG: Run or Ruck – Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing.
MARY: open to all men – she wasn’t there
ANNOUNCEMENTS: You betcha’ – read your newsletter
COT: 5th core principle

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Loops around Kinglsey

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WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag

MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:

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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.

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