WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness
WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our enthusiasm and have realistic expectations for those involved.
THE THANG:
Along with several references to Q-source, the main ideas that emerged included: making sure to filter out unnecessary aspects of the vision(s) (to better concentrate, and focus energies on what is most important), to regularly and deliberately engage in reflective practices (to better learn from mistakes, and help chart future courses),
And above all, have faith that progress will happen in God‘s time, and not necessarily our own.
MARY:
ANNOUNCEMENTS:
COT: yup :+1:
WARMUP: Nope – only 30 minutes to get right to it
THE THANG:
Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca
Station 1 – burpees and Diamond merkins on the hill – 7’s
Mosey to station 2
Lesson 2 – The best remedy for anger is delay – Seneca
Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.
Mosey to station 3
Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius
On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy
MARY: see above but she wasn’t there. #opentoallmen
ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)
WARMUP: Run Roads or trails
THE THANG: 5 PAX took the suggested 6mi road route and 3 PAX took a 9mi trail route.
MARY:
ANNOUNCEMENTS:
COT:
When are you considered a professional Q?
WARMUP: None it was chilly :cold_face:
THE THANG: Rucks On and we were off trying to warm up on a chilly morning! Headed towards the Coach’s Box and made a stop at the HWY 21 junction.
Performed Curls, Tricep Curls, Calf Raises!
About face and headed back towards COT! We spotted some ruckers in the wild :stuck_out_tongue_winking_eye: and called them out. We performed another set of reps as we waited for their arrival. We rucked two by two back towards Hwy 160. As the Q called for another set of reps! They split and went on their way. Back to COT with 3.1 miles
MARY: None
ANNOUNCEMENTS: Newsletter, Thanksgiving Convergence, Christmas Party, Bethel Men’s meal serve
COT: stays in cot
WARMUP: laid the topic talking about kids and uncertain future
THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control and he will handle what is coming for us in the future. We need to worry about today and try to enjoy everything that we have today.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: imperial squat walkers
THE THANG: ruck around, find out. 3.5 miles
Stopped for a couple step ups, merkins, Bulgarian split squats
Found Dark Helmet at Coach’s Box for his 10 F3 anniversary.
Shuffled back. Cornerstone fell over, freaking YHC out
ANNOUNCEMENTS:
Thanksgiving Convergence (0630 at The Ranch)
Xmas Party (12/21)
D2D10k (1/25)
COT: was held
Rolled into the AO with four minutes left on the clock, a perfect reminder that sometimes showing up is half the battle—but the other half is leaving any hint of comfort behind.
WARMUP:
Started with a solid round to loosen up:
– Hip Openers
– Imperial Walkers
– Chain Breakers
– Windmills
Movement:
Moved over to the island, where we kicked things off with Toy Soldiers, followed by Butt Kickers back to the starting point, and ended with a WWL favorite—Power Skips.
THE THANG:
Mosey to the Large Parking Lot:
– 5 Burpees
Mosey to the Front of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– Omaha’d to include 10 Muscle-Ups
Mosey to the West Side Parking Lot:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 Carolina Dry Docks (CDDs)
Mosey to the Backside of the Baseball Fields:
– Paused to discuss the importance of pushing against complacency, especially during the holidays. It’s easy to let our guard down with, “It’s just a holiday treat” or “It’s cold, I’ll skip today.” But when we hear that voice justifying the easy path, it’s a signal to lean in and push harder. Consistency beats comfort every time.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
Mosey to the Tennis Courts:
– Bear Crawled up the staggered retention walls, pushing limits further.
Mosey to the Backside of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
Mosey to the Practice Field Utility Building:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups
Mosey Back to the Parking Lot Entrance:
Wrapped up our discussion on complacency by identifying areas in our lives where we tend to coast and could use improvement. Accountability comes when we’re open and honest, encouraging each other to level up.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups
Originally planned for 10 Monkey Humpers, but we upped it to a solid 25 to finish strong.
Final mosey to the Circle of Trust (COT)
ANNOUNCEMENTS:
– Thanksgiving Convergence
– Christmas Party
– Dam to Dam Bar 10k
– Upcoming Wine Dinner (details to come)
PRAYERS AND PRAISES:
– Gratitude for health and healing, including medication regulation.
– Strength for our families dealing with illness and aging parents.
Wrapped it up feeling stronger together and ready to take on the day.
WARMUP: N/A
THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total.
MARY:
ANNOUNCEMENTS:
COT: