WARMUP: Light & Moderate
THE THANG: Board of Fortune
MARY: Broga
ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)
COT: Prayers & Praises
WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells
THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp
ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all
WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes
Wally World loop
WARMUP:
CakeBoss led mosey down trail towards Harris Street
Stop every 100 yards for exercise
Tap out (head spin 2.0) assisted 1st time with leading
THE THANG:
Get to Harris street park and get partner. (Can’t do life without others in your life) partner 1 suicides
Partner 2 exercise (Merkin, leg lifts, CDDs)
Flip flop
Partner 1 bear crawl path full circle
Partner 2 5 burpees then chase #1
FlipFlop
Mosey up Harris Street
Every 2nd light pole do 10 calf raises
Hand off to Pusher
DORA 1-2-3
Partner 1 runs around church
Partner 2 Merkins, big boys, squats
Mosey down street to spring’s old office park for some Mary
Jailbreak to COT
MARY:
ANNOUNCEMENTS:
Repeat moving to Chucktown and will be missed as a leader in The Fort but we will pray for him and his growing family and know he will always be with us.
COT:
Pusher says take your vitamins and say your prayers and you’ll be strong like him
We had 9 on a beautiful morning at Flight Plan.
Praises for kids getting engaged, kids taking learners permit tests, coming home safely from school.
Prayers for Jay (Bass-O’s Dad)
Thankful for the Lord holding us close and blessing us with much to praise Him for.
WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks
THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check
1 person in people chair
1 person doing exercise (below)
1 person running the balcony
Rotate when person running balcony gets back.
Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys
Out of time – head back toward COT
MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)
Great work men!
WARMUP: Stretches
THE THANG: covered a lot of ground and did a lot of exercises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Imperial Walker, Nightclubs, Windmills, Cherry Pickers, Squats, Merks, Flutters, …etc
THE THANG: Pick a parking spot – let the fun begin – round 1: 3 exercises 10 reps each SSH, PlankJax, seal jack – flutters as the pax rotate down to next parking spot vacated in a rotating fashion ( bear crawl was mode of transportation)
Continue this cadence until you arrive back at original spot.
Round 2 – same cadence – 5 reps each – using parking block – Iron Mikes, Dips, and Bomb Jax – mode of transportation (mosey)
Time was flying so we stopped midway and headed for the “hill” by the football field that has a small minor smidge of an incline – where we began a round of 6s( modified to 4 s) due to time with Squats at bottom and Merks at top of hill.
Headed back to COT at the clock was ticking …
Mainframe helped us knock out 3 mins of Mary. Nice work by all!!!
The weinke looked better on paper. Q had to call a few audibles to make the time and reps bearable ( no pun)
Bear Crawls were welcomed with some mumblechatter:)
MARY:
ANNOUNCEMENTS: Cannoli run, Triple down Saturday w either the Yard or the Fort boot camps – coffee – then 5k at the Cannoli. Cake Boss celebrates a birthday yesterday 05/17, and read newsletter. Prayers for Luka and family. Sign up for meal train for Vuvu!!!
COT:
WARMUP: massey uphill to utility parking lot
THE THANG:
I. Partner DORA – 100 Merks, 200 squats, 300 LBC with run up and down hill.
II. 1 mile loop with pain stations at each gas’s station. Same exercises as DORA but rep was 15 each.
Touch workout with the hills!
MARY: no time
ANNOUNCEMENTS:
COT: