Tag: Cakeboss

Childhood Celebrity Crush Mumblechatter

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WARMUP: SSH, Cherry Pickers, Imperial Walkers
THE THANG: Jog from Flag to Opposite Corner of Lot for some Pain Stations:
10 Reps each per Stations
Tricep Pulls
Curls
Squat Jacks
Hammers
Bent Over Chest Rows
Over Head SB Throws
KB Swings
KB Squats
Flutter Kick w/Chest Press
Shoulder Taps
Reverse Lunges

All stations = 1 Round
After each Round move over to the Side Shuffle vs Skip Lap
Rinse and Repeat
MARY: She was missed !
ANNOUNCEMENTS: Shank w/Stang, Bethel Service, and reminder to read your newsletter !
COT: Always Stays in COT !!!

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Avoid failure by standing firm and leading

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WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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How do you tackle a Mountain….

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WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

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Whiteville Christmas lights

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WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.

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Ft Mill Laps

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WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle

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Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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Pre-Convergence Convergence

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Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

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Pre-Convergence Convergence

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Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

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There and back again, a runner’s tale

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WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!

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Respect, Responsibility and Honesty

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Five gents came together to share status and guidance on our most important earthly relationship. Great conversation and pointers shared.

Please pass the word to PAX throughout The Fort as this will be a weekly occurrence. Intent is to support each other and reinforce those marital guardrails.

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