Tag: Cakeboss

Surprise!!! CakeBoss likes Burpees too🎂

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WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat

MARY: backdraft led quick exercise
ANNOUNCEMENTS:

Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:

F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us

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Gun & Run – Keeping It Simple

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THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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Foghat @ Ballroom w the Q stick!

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WARMUP: Merks, Derks, Windmills, Squats LBCs and a mosey.
THE THANG: Circuit of 5/10 reps w 5 Bobby Hurley and a lap mixed in between reps. Closed out with 7’s Bombjack/Merks and mixed in some Wallsits and each Pax shared one thing their were Thankful for over the Thanksgiving weekend.
MARY: none
ANNOUNCEMENTS: litter pick up, Christmas party, and Mental health over the Holidays
COT:Cousin Eddie closed us out.

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Walking on the Wildside

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WARMUP:
THE THANG:
Out Kingsley across 160 to Kingsley loop to right on Munn to left on Harris to left into FMHS through Bob Jones Stadium complex to right on Munn and Back to COT
MARY:
ANNOUNCEMENTS:
Hanging with Stang
Christmas at Airbornes
Trash pickup 12/10
Happy Hour 5k
Mens Bethel Serve opportunity
COT:
Lead through Disappointment don’t live in Pity City

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Slippery When Wet

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WARMUP: mosey to School Gym e trance
SSHs, Squats, Merkins, Imperial Walkers, windmills,
Mosey to main entrance of school
15 Dips, 10 Derkins, 10 step ups each leg
Mosey to front of school
10merkins, 10hillbilly walkers
Mosey to back of school
10merkins, 10imperial walkers
Mosey to back entrance of school
10merkins, 10hillbilly walkers
Mosey to Gym entrance
10merkins, 10Imperialwalkers
Mosey to main entrance
THE THANG:
Perform 9 exercises while 1 pax acts as timer going around the iseloles triangle
Dips
Squats
Merkins
Step ups
Flutters
SumoSquats
Shoulder Taps (plank)
Calf raises
Irkins

3 rounds of each
Timer PAX did 1 mosey, 1 bear crawl, 1 backwards run
MARY:
LBCS, Dying Cockroaches, Diamond Merkins, Freddy Mercury’s
ANNOUNCEMENTS:
Christmas party 12/16 at Airbornes
Happy Hour 5k for St Jude’s

COT:
YHC talked about topic on slack around disappointment and how it’s part of everyday because of the brokenness we live in. If we lived in Sky Qs intended paradise disappointment would not exist but because of The Fall, we live in disappointment. Question and challenge for each of us is how will we lead through it and rise above it and shine light into that disappointment. Be a leader and don’t swim in the missed opportunities but rejoice in moving forward.
Thank you Kaiser for the Q stick! Humbled and Grateful

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Clyde in the dales

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WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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Tabata

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WARMUP:

The Motivator
THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Burpies 10 sec. Rest
2 min Laterals
40 sec. Shoulder taps 10 sec. Rest
40sec. Forearm planks 10sec. Rest
2 min Mosey

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Breakfast Buffet

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WARMUP: Normal stuff like SSH, windmill, Morrocan night club, inch worm merkins, low slow squats
THE THANG:
Moved over behind the service center by the knee high wall for the following:

10 Burpee step ups (both legs) – run a lap
Then 8, 6, 4, 2, 1
Plank on the 6

Next:
Mike Tyson merkins – 10 in cadence
Dirty Myrtles – 10 in cadence
LBC with feet on wall – 10 in cadence
2 rounds of the above

5, 3, 2, 1 Burpee step ups with lap
7 Mike Tyson’s
7 Dirty Myrtles
7 LBCs
2 rounds

3,2,1 Burpee step ups with lap
5 Mike Tyson’s
5 Dirty Myrtles
5 LBCs
2 rounds

MARY: ran out of time

ANNOUNCEMENTS:
Read your news letter

COT: Remember that you aren’t just making decisions for yourself. Your decisions impact your inner circle. Think about that before you make important decisions today.

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Running late

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WARMUP: cakeboss handles the disclaimer and started mosey to a Q that was coming in hot
THE THANG: keepin it simple and making sure good form was achieved. Flat ground work, over to the hill, followed by work on some steps. We finished with a bit of Broga.
MARY:
ANNOUNCEMENTS: skeet shooting, blood drive, bbq tasting and golf tournament, all stuff in the weekly newsletter
COT: praise for travel and kids- the difficult stuff they deal with (social media, etc..)8

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