WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser
We ran to the river district down harvest point and back.
Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated.
Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday.
Please consider signing up for lawn mowing at Care Center.
Aye…
The route
Down Richard crossings
160 to second Brayden entrance at light
Follow to bottom of Brayden hill
Turn left on Afton and follow loop
Run back to Brayden blvd
Up to 160
Back to COT
WARMUP: SSH,Windmill,Cherry Pickers
THE THANG: Dora-
Merkins 250
CDD 300
LBC350
SSH 400
Abs- always finish with abs-
planks, wall planks, heels to heaven and BIg Boys.
MARY: Done
ANNOUNCEMENTS: D2DB10k Jan 27th.,
COT: prayers – for Grimms, kids and praises for Family healing for LD.
WARMUP: words
THE THANG: Running
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: stretchin & Flying Squirrels
THE THANG: Mosey to PKES, partner up for a Dora with laps around the drop off lane. Next, work a ladder up/down the hill between the campuses. Then over to the wall in back for some wall site of pain. Finish up with a nice Jack Webb
MARY: none
ANNOUNCEMENTS: The Yuse
COT: prayers for community, churches & our schools. Thanks @Boogie. Keep The Ballroom humming
Sincerely,
Shortest Of All Sales
Apparently we ran, apparently there were 22.
The route was spectacular, all downhill, except for the uphill.
Looks like we made it,
Barry Manilow
Practiced breathing through nose. Hold breath, walked across parking lot. Merkins…ended with 7s, merkins and squats.
WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.