Ran to the River District & back.
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!
WARMUP: Without ruck, jogged a lap around the parking lot
THE THANG:
Round 1
With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.
Round 2
With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.
Round 3
5 Pullupa while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.
Round 4
5 Reps of each exercise: LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.
MARY: 3 minutes of stretching
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
It was an honor to spend this morning with so many leaders in our community. 16 was the count for 4.65 miles. The route was as follows: R on 160 towards downtown, L on Main, Cross over Clebourne to Springs, R on Summersby where Springs ends, R on Unity, R on Tom Hall, Cross over Main to Clebourne, R on 160, L into parking lot.
Today’s COT was a reminder of the value in posting each morning. We have the opportunity to live life with High Impact Men that make us better. We discussed fatherhood, health challenges, stress, and being the leaders our community needs. Keep a lookout for upcoming challenges from The Fort’s SLT. We are needed now more than ever.
Thanks for the opportunity to lead, Anchorman. And thanks to the PAX for helping me start my day off on the right foot!
Aye!
Italian Job
WARMUP: Count off
THE THANG: Run to The River District & back
MARY: No Time
ANNOUNCEMENTS: Read Your Newsletter
COT: Good To Be Back In The Gloom
All veterans so quick disclaimer, run to back for 7 HR merkins, 17 morracan night clubs, and 23 SSHs. I decided last night to just keep it simple and use the date. Run to gravel lot, 7 squats, 17 overhead claps, and 23 seal jacks. Run to Toastery, 7 HR merkins, 17 MNCs, and 23 SSHs. Run to bank lot in front of Walmart.
I wanted to keep everyone somewhat together before turning loose the speedsters (Tesla, Fishy). Keeping with the date, did 7 bombjacks in bank lot, run down to traffic circle, 7 merkins, back up to bank lot. Repeat with 17, 20, and 23 reps. Pick up the 6 since time was almost up. Make our way back to COT with the same stops on the way back.
Pretty hot out in the gloom right now but I appreciate all the guys coming out and pushing it this morning. Thanks Badlands for the opportunity!
Planned route – loops around Kingsley business park. Alternate, slow lap, fast lap. Some ventured in the woods for some trails and others carried heavy things on their back. All broke a sweat and got better.
WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.
We ran 3-5 miles. Great weather and no chance of rain!!!!
Thanks Assassin for the lead!!
ANNOUNCEMENTS:
COT: