WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:
THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees
30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run
Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips
Broadjump burpee-5
30 flutters 10 at a time
MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:
Run. Run run run. Run. Stop walking. Run run run. :runner:
Braden hill repeats.
Run run run back.
WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well
WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes
Looks like we made it,
Barry Manilow
F2F final was very fluid and complimentary
WARMUP:
Mosey for 5 mins with exercise moves along the way
THE THANG:
Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs
Cake Boss mosey to baseball stadium for dips and derkins while PAX ran up the wall and back
8 rounds
Mosey to parking lot and partner up
Partner does bombjacks and chases partner to next island then does squats
Back to Skate or Die for some moseying and core work
Back to CakeBoss for more partner routines including some long NURs
MARY: included
ANNOUNCEMENTS: Saturday is packed with activities
1) adopt highway trash pickup Harris street park
2) donate blood out at Massey
3) Beers for Beetus at print shop
COT:
Prayers for Skate or Die’s brother and family
Lots of other requests and praises as well
Be a Dad….its a great honor :muscle:
Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture
Need to post to know!!
WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up
THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press
6 rounds were completed
MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins
ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:
WARMUP: nope
THE THANG: Run or Ruck – Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing.
MARY: open to all men – she wasn’t there
ANNOUNCEMENTS: You betcha’ – read your newsletter
COT: 5th core principle