WARMUP: None
THE THANG: Suggested route to Walmart Round About through Baxter along Richard’s Crossing out to RT160
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start.
THE THANG:
Modified Belle Ringer
Format: AMRAP for 30 minutes
Set-Up: Make a 5-point star with each point of the star being 10 – 15 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoCleantoPress. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.
Each complete trip is 125 reps
Most PAX made 2 complete trips!
MARY: NONE – Cindy would have been jealous.
ANNOUNCEMENTS: Christmas Party, Bethel serve, read your newsletter
COT: The second half of this workout is really COT centered around a topic of conversation. All guys participated which was great to witness and sparked back and forth conversation that I pray helped those who are seeking a Shield Lock. Will not go into the specifics of what was shared, gotta STK!
Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop.
The gubmint needs to put them sidewalks back in so we can have some of our old routes back.
Alabama anyone?!
WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO
Mosey the course
THE THANG:
Clock Work – Merkins
1,2,3,4,5,6,7,8,9,10,11,12
Drew chalk hands on a clock.
How far can you go.
Start at 1, move to 2, etc.
Stay in plan position
Ladder Style Lightpost Workout
Station 1, 1+2, 1+2+3, etc
10 Lt. Dan Magic Legs
15 Seal Jacks
20 Mountain Climbers
25 LBC
30 Squats
35 Plank Jacks
MARY:
Clock Work – BBS
1,2,3,4,5,6,7,8,9,10,11,12
ANNOUNCEMENTS:
Thanksgiving Convergence
COT:
Show to know
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: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS
THE THANG: mosey over to Lowe’s 11s with big boys and merkins
PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min)
Setup: Everyone in a parking spot. ONE LESS spot than total PAX.
Each Round:
1. Exercise in spot (20 sec) → 2. “MOVE!” (scramble) → 3. “SPOTS!” (find space)
2. Last PAX without spot → joins THE BURPEE PIT
Burpee Pit: Eliminated PAX work together on 200 total burpees (split however)
In-Spot Exercises: Merkins • Squats • Mtn Climbers • Imperial Walkers • Shoulder Taps • Freddies
Travel Methods: Run • Bear Crawl • Lunge Walk • Backward Run
Endgame: Pit not done? Everyone finishes together. Pit done early? Final players do 25 burpees.
MARY: gas pumpers
ANNOUNCEMENTS: yes, read ya newsletter
COT: yes
WARMUP: The usual suspects
THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.
MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.
ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff
COT: Held (5th core principle)
Loops around Gardenia. Oof!
WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore…..5 burpees OYO.
THE THANG: 3 lessons – 3 stations
Lesson 1 – The examined life is the one most worth living. We don’t learn from our experiences. We learn by reflecting on our experiences, then hopefully applying the learning in a positive way lest we repeat failure.
Lesson 2 – Mosey to the corner of Lowe’s: Today’s habits are tomorrow’s influence. Our “ordinary” is what others see. Our children and those we influence will emulate us. Why? They learn by watching us. And more are watching than we realize. More on that in lesson 3
11’s were called (month of November) – Hand-release merkins on one side and Makhtar Ndiayes on the other. Barry Manilow was highly pleased. PAX did this exercise together at three different points behind Lowe’s until the mulch piles were reached.
Lesson 3 – 2.8 – We influence an average of 2.8 people per day. In our lifetimes – it adds up to between 10,000 and 80,000 people. Our ripple effect matters – how are you cascading your influence? 3 series of 8 flying squirrels and 2 super slow burn squats with modes of transport varying between lunge walks and jogs.
A mosey to the grassy area near COT for Knee-tar Ndiayes and monkey humpers.
A mosey to behind Chik Fil A where we took geometry class by doing protractors, hello dolly’s and rosalitas depending on the angle.
A mosey back down the hill to COT and, according to Barry Manilow – it looked like we made it.
MARY: No time – open to all men.
ANNOUNCEMENTS: Of course
COT: Will always be the 5th core principle
PAX were challenged to be a stone in someone’s life. At an age range of 47-58, there is insight to be shared and others will benefit. Being that somebody by serving in this capacity is taking one meaningful step toward leaving our world better than we found it.
The lessons shared served as a reminder to the importance of the roles we serve in our homes and communities. They learn by watching us. Always.
Thanks for the call, Peach Stand.
Honored,
Cyclops