WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!
Practiced breathing through nose. Hold breath, walked across parking lot. Merkins…ended with 7s, merkins and squats.
WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us
WARMUP: yep, did it on the run and in between some Indian runs
THE THANG:
had some tires to flip and kettle bells to deadlift, press, and swing.
second round was no tires, but still stations
-3 on pull-ups
-1 on merkins
-3 with a kettlebell to squat
The man doing the merkins called up and down for 5 reps at each station
Moseyed back with some mobility exercises throw in (shin box!)
MARY: a tad
ANNOUNCEMENTS: DD hands off Nantan Flag to Esso tomorrow
10 #ao-golden-corral for a @chickenhawk walk around the church. There was some #feba. by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax. We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.
WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field
THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555
MARY:
Flutters
Rosalitas
Hello Dolly’s
Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.
Come to the Ring of Fire….its not just a song but a lifestyle.
WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.
WARMUP: yea. It’s important
Mosey
SSH
IW
HW
dynamic yoga rotations
MC
Mosey
Carioca
Butt Kickers
Carioca
Toy Soldier’s Mosey
THE THANG:
Visited a few churches for a warped 4 corners
Most of the time we bear crawled between corners, but not always
Nazarene
Stough Baptist
10 HR merkins
10 in cadence monkey humpers
10 in cadence burpees
(3 sets because it was a “warped” version of four corners)
Down to Print Shop for called pull-ups and squats
Back to COT for TapOut’s “favorite” hip exercises
Lots of grammar and punctuation discussion today; it was swell.
ANNOUNCEMENTS:
HIM camp:
https://criout.regfox.com/f3-him-camp
Stuff the Bus:
https://www.signupgenius.com/go/30e054aa8a723a3ff2-stuff3#/
COT: Isaiah 55:2
Why spend money on what is not bread,
and your labor on what does not satisfy?
WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around