Tag: Cherry Pie

“Do not skip” leg day

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WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX

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Whose guidance you following?

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WARMUP: OYO
THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing.
MARY: she fartsacked
ANNOUNCEMENTS: Bethel, Rock Hill new year’s convergence
COT: Great reflections from Shaq and Cherry on their 2025 arrival to The Fort. Grateful to have you both aboard! And same for all the pax who posted today. Thanks Assassin for the invite!
#KeepPosting

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The problem we didn’t know we had

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WARMUP: oyo
THE THANG: route to WEP (4.4mi)

L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT

MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31

COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.

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Last Dance in 2025 at Ballroom

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WARMUP: SSH, CherryPickers, Squats, Seal Jax, Merks, OH Claps, Nightclubs, and a slow mosey.
THE THANG: Crazy Eights, 4 corners, wall sits w discussion on our “one word” and a burpee.
MARY: 3 mins of Mary or one round with the 4 pax.
ANNOUNCEMENTS: Bethel volunteers, Break the Dam run, One word exercise at Panera.
COT: Riveting

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Fa la la la….laughing all the way! ?

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WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something

Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:

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An Even Thousand Reps

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WARMUP: SSH, IW, Cherry Pickers

THE THANG:
100 Merkins
200 LBC
300 Squats
400 Calf Raises

Method:
20 reps at a time until total reps are complete.
Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100 merkins have been completed. Continue with LBCs, squats, and calf raises 20 reps at a time until LBCs are done.

At the last 100 calf raises switch to toe raises.

MARY: built into the “Thang”

ANNOUNCEMENTS: Christmas Eve Convergence, bethel, and NYE Convergence.
COT:

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The skillet; Hope&Joy

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WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice)
THE THANG:
Start at one end of the skillet run 10yds and do an exercise. Ladder across 10-20-30-40-50-40-30-20-10.

1st time across: Burpee 1-2-3-4-5-4-3-2-1
2nd: Merkins- 5-10-15-20-25-20-15-10-5
3rd: squats: 10-20-30-40-50-40-30-20-10

Mosey around skillet back to COT

MARY: is a beacon of Joy in her visit to cousin Elizabeth (Luke 1:46-56)

ANNOUNCEMENTS: 12/24 convergence
COT: Hope and Joy. Shared how these have appeared in our lives and changed with the seasons of life. We also shared the struggles we face as men, husbands, fathers etc… to maintain a posture of Hope and Joy in our lives amid the daily chaos surrounding us and the challenges of balancing that real, genuine posture vs. just “pretending” all is ok. Most of us walk around carrying more on our shoulders than we talk about, and can easily become weighed down… affecting our ability to experience hope and joy.

Romans 15:13
“I pray that God, the source of hope, will fill you completely with joy and peace because you trust him. Then you will overflow with confident hope through the power of the holy spirit”

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