These high impact liver eaters ran and fellowshipped!
Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.
Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.
Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫
2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.
Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.
Looks like we made it,
Barry Manilow
WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog
THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT
MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x
ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang
COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.
So Long, Farewell……
It was cold morning at Laces In as 6 PAX posted to say good bye to Laces In
Disclaimer was given and pain was promised.
Circle Up
All sets today will add to 22
22 SSH
22 Wind Mills
Mosey to Band lot
25 Yrd Line – 22 Mtn Climbers (2 Ct)
50 Yrd Line – 22 American Hammers(2Ct)
25 Yrd Line – 22 LBC
End Zone Yrd Line – 22 Hand Release Merkins
We did one set of 22 Flutters
Mosey to Back entrance
22 jump Squats
We moseyed back to hill by the stadium
Final Laces In sets ended with 3 rounds of 22 total reps
At the Bottom
4 – Burpees
5- Grave Diggers
Nerr to Top
6: Big Boy Sit Up
7: Box Cutters
Mosey back to COT
Prayers: For Health of our 2.0s
Come out to the new AO next Thursday at Gold Hill Middle School!
WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie
THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)
Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank
1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile
2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal
3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)
Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations
Mental Preparedness: Consistency, DRP, 3S2T
Improving Relationships: Consider 2nd F goals, Concentrica relationships
Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally
COT: Prayer by the Boss of Cakes
WARMUP:
25 – SSH
10 – Imperial Walkers
10 – Hillbilly Walkers
Plank
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Confederate St. across from the Police Station
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey down Confederate to intersection of Monroe
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Forrest St. then down to Acadamy St.
THE THANG: 4 Corners with Burpee’s in the middle
Goal: 10 Rounds Counting Down by 2’s
Corner #1 – Merkins
Round One: 20
Round Two: 18
Round Thee: keep counting down
Corner #2 – Mountain Climbers
Corners #3 – Squats
Corners #4 – Big Boy’s
MARY: Band Camp lead for 2 minutes
ANNOUNCEMENTS: D2D, D2D Bar
COT: