We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.
– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.
– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.
– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT
MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers
ANNOUNCEMENTS: Read your news letters
COT: It is what it is… Prayers and blessings for aging family members.
WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.
1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks
2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters
3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)
4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s
MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.
Warm up, : SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s, WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”
WARMUP: Mumblechatter
THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back.
MARY: Heck no…
ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter
COT: Solid thoughts and prayers shared with many prayers lifted for healthy and healing.
What a wonderful day in the MILGAhood. This being my first visit and q to Colosseum, I aimed to disappoint. The workout was this
– poles on the back of the school. increase rep count by 1 at each pole then return to start. Burpee Merkin Squat is taking the fort by storm
– found the only set of accessible steps on the entire west side. The count was however many leaps it took to get to the top by each pax. Average was 3 leaps. Some folks (Bandcamp) were jackasses and took 9. First excersice was burpees, then after everyone went we did dips
– then went to the court for broadjumps as our rep count. average was 4. step ups was the excersice until all pax had jumped
– lunge walk and bear crawl back to cot for 5 minutes of mary
Yes, i made pretty much all of this up as we went. I like to live dangerously like that.
Work from the Bird:
We all need prayers. Its not selfish to ask someone to pray for you. Don’t think you always need to pray for someone else. That’s a great thing, but you need to be right also. Work on that vertical relationship. Gotta get you right so you can help others. I’m asking for prayers for me. Send me all the love you got right now and ask Gods help too. I challenge you all to be bold and pick someone in COT to pray for. Even if they don’t ask for it. I GUARANTEE it will make their entire day having that power.
WARMUP: the nice warm air gave us all the warm up we needed
THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton, R on Sutton, turn around once you hit 6th Baxter and do the whole thing in reverse. 4.35 miles. Not many did this route, but those who did were treated to some solid hill work <#C09QRA67ST0>
MARY:
ANNOUNCEMENTS:
COT:
Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers
ANNOUNCEMENTS:
Newsletter
Pizza
COT:
Aging and preparedness
WARMUP:
THE THANG: running in circles around Kingsley
MARY:
ANNOUNCEMENTS:
COT: