WARMUP: Review the previous quadrants
THE THANG: Solid discussion around Legacy
MARY: had a little lamb
ANNOUNCEMENTS: Shady needs help moving in-laws
COT:
WARMUP: nah
THE THANG: Runners were told to go old Kingsley to new Kingsley for big loops.
Ruckers did old Kingsley and small loop at new Kingsley.
MARY: nope
ANNOUNCEMENTS: men’s shelter!!
COT: we did it! Prayers for family health, family dynamics, families with financial needs
WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.
WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot
THE THANG:
11’s on hill by gas station
At bottom – Big boy sit-ups
At top – Jump squats
4 corners in lot behind CFA. (2 rounds)
10 merkins
Lunge walk
15 squats
Side shuffle
15 calf raises
Lunge walk
20 lbc
Side shuffle
MARY: flutter, pickle pointer, Freddie mercury
ANNOUNCEMENTS: convergence Tuesday at WEP, bethel men’s shelter Thursday,
COT: aging parents, neighbors moving, adolescent mental health, family businesses, financial challenges
WARMUP: Honky Tink reviewed the prior C's leading up to Courage
THE THANG: Reviewed the 3 socratics and dove a bit depper into what it means to be fit in order to possess necessary bravery and being #thatsomebody
MARY: Nope – open to all men
ANNOUNCEMENTS: Moving to Quadrant 4 next week
COT: Always the 5th core principle
WARMUP:
THE THANG: big 4 mile loop around some unnamed roads
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday!
COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages, kids, important relationships we may be neglecting and may we be given the energy and encouragement needed to right the ship. Be the light in the gloom boys!
WARMUP: ssh, HBW, Wm, iw
Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation – down dog – plank – up dog – plank – left arm high – right arm high
THE THANG: mosey to benches by track
4exercises
10 step ups
10 irkins
10 dirkins
10 dips
Plank for the 6
mosey around basketball hoop
Completed 3 rounds increasing rep counts to 15 & 20.
4 exercise
10 Split squats – L
10 Split squats – R
10 Calf raises
10 Big boys
mosey around basketball hoop
Completed 3 rounds increasing rep counts to 15 & 20.
On the way back to COT (breezeway in front of school)
Lunge walk 3 pillars
1 burpee
Lunge walk 3 pillars
2 burpee
Lunge walk 3 pillars
3 burpee
MARY: flutter, box cutter
ANNOUNCEMENTS: Q school tomorrow at cockpit: Q source tomorrow at Panera; bethel men’s shelter next Thursday;
COT: adolescent mental health
WARMUP: OYO
THE THANG:
Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi
MARY: no
ANNOUNCEMENTS: Convergence, Soul2Sole Flag hand off, Q School
COT: yes
WARMUP: SSH, Mountain Climbers, Hillbilly Walkers
THE THANG: Race to 100, Take a trip, winner calls next exercise:
Shoulder taps
A mix of Merkins
LBCs
Squats
CDDs
Calf raises
Peter Parker's
15 seconds of burpees, for good measure
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.7 to 4.7 miles Munn to Kingsley, Sunbelt lot and around Kingsley then back to the Stadium to finish with lap.
MARY:
ANNOUNCEMENTS:
COT: