Ran to the River District & back.
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP
THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys
Hand off to CakeBoss
Mosey to side of elementary school
Partner one big boys
Partner two bear crawl
Partner one leg raises
Partner two bear crawl
Partner one LBCs
Partner two bear crawl
Partner one hellos dollys
Partner two suicide sprint
Partner one something
Partner two suicide sprint
Mosey to driveway for gasers between light poles
Last one all the way to COT
MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus
COT:
Prayers and Praises recognized
WARMUP: SSH, Windmills, Morrocon NC, Broga, Strawberry Pickers, and Imperial Walkers
THE THANG: Mosey to four corners by church. Performed exercises at four corners at end of each street being 10 reps of Merkins, Squats, Big Boy Sit Ups, and Mountain Climbers with 1 Burpee when coming back to four corners. Completed 2 rounds of each exercise with 3.5 miles.
MARY: Didn’t have enough time.
ANNOUNCEMENTS: Friday Convergence, Stuff the Bus, and HIM Camp
COT: Prayers and Praises
WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
WARMUP:
Imperial Walkers, Mosey, Low Slow Squats, mosey, Maracan Night Clubs, Shoulder Presses, Hillybilly Walkers
THE THANG:
Cake Bass lead: Partner Up
#1 doing big boy situps in endzone, while
#2 bear crawls to numbered yard markers and does that number merkins
When #2 gets worn out, go tag partner to complete the merkins all they way through 50 yardline. mode of transportation back is run, out is bear crawl
Second round was same except exercise was squats and mode of transportation was lungewalk
Hand off to Pusher:
Star course beatdown
Corner 1=Mountain climbers
Center=5 burpees
Corner 2=
Center = 4 burpees
Corner 3=
Center=3 burpees
Corner 4= Merkins
Mosey to bus drop off of campus for Mary
MARY:
Side straddle hops
LBCs
Side straddle hops
Freddy’s
Side straddle hops
Hello Dolly’s
Side straddle hops
Flutters
ANNOUNCEMENTS:
Dixie has lost 20lbs since posting over 3 weeks
Next Friday 8/4 Convergence
Next Saturday 8/5 Stuff the Bus
COT:
ECC 4:12
By yourself you’re unprotected.
With a friend you can face the worst.
Can you round up a third?
A three-stranded rope isn’t easily snapped.
Luke 23:34
Jesus prayed, “Father, forgive them; they don’t know what they’re doing.”
WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s
WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field
THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555
MARY:
Flutters
Rosalitas
Hello Dolly’s
Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.
Come to the Ring of Fire….its not just a song but a lifestyle.
Warmup: None
The Thang:
BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10
Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.
Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)
Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)
Rinse and Repeat
Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.