WARMUP: Route announcement
THE THANG: Run Whitegrove route, options from 3.5mi to 5 miles.
MARY:
ANNOUNCEMENTS:
COT:
Theme: How are you carrying your burdens?
Think about these things:
How the weight of your burdens feels as you physically move around.
How hard would it be to carry multiple burdens at a time?
How hard would it be to carry these burdens alone?
How does it feel to lay your burdens down?
Carry the Burden
Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.
Thang
4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.
Station 1 – Veterans Park
American Hammer and LBCs
Station 2 – Hobos
Merkins and Curls
Station 3 – Top of Main
Thrusters and Reverse Lunges
Station 4 – FM Pharmacy
OH Press and Shoulder Raises
Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28
Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7
A burden shared is a burden halved.
The weight you carry today builds the strength you’ll need tomorrow.
WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″
10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce
10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;
10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood
WARMUP: OYO pre 5:15AM
THE THANG: run (see image in comments)
MARY: none
ANNOUNCEMENTS: Bethel Thursday; Golf Tournament 10/20; HIM Camp 10/24
COT: Sasquatch on Q tomorrow
WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.
SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees
THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.
Exercises
2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches.
THE THANG: Ran over to the football field with a few small stops. Based on the counts of the exercises, that were each each end zone, you did the count of the exercises on the yard line that matched the count. Counts of 60 were done on the 50. Once you did the exercise, you’d run to the far end zone to start at the top…then it was just back and forth working down the list.
List 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers
List 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)
MARY: Mary was fine until the six made it back to COT.
ANNOUNCEMENTS: newsletter and convergence upcoming.
COT: yep!
WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: ran to academy and whiters intersection.
Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mumble Chatter
THE THANG:
Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back.
MARY:
ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K fundraiser
COT:
WARMUP: Yea, a good one. Humane Burpee
THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story
After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.
MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held