WARMUP: jog
THE THANG: run
MARY: yes
ANNOUNCEMENTS: Yes
COT:
WARMUP: We don’t need no stinking warmup
THE THANG: Stop! Slow mosey time down the hill to the circle island
IC x 10: calf raises, MNC
Slow mosey up the hill into the woods and back down the hill to the same island:
IC x 10 cr, MNC, step ups
Slow mosey to the back of the campus. Double time weaving through islands.
Slow mosey to amphitheater.
IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)
Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.
Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT
MARY: Nope! Not today
ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER
COT: Was held
3 trail runner, 8 road runners, 1 ruck, and 1 biker. 6+ running around town.
WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages
Live and be the same man in all areas of life!!👏🏻🔥👆🏻
WARMUP: Ruck Walk Mosey and Abs!
THE THANG: check on the Coach’s Box to be sure they were not slacking!
MARY: One Round
ANNOUNCEMENTS: Alll of them – Convergence 9/11. bethel men’s shelter next week,
COT: We all shared !
WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats
7’s
Burpees at the top & side straddle hop at the bottom
4 corners at the coutyard
Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk
MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
10 SSH (IC)
10 Imperial walkers (IC)
10 Squat to toe touches (IC) this was new for the Pax and the count was hard to grasp.
THE THANG:
Run to the large parking lot.
Burpee broad jump across the parking lot. Stop half way (10 Merkins) keep going til the end
Lt dan back across
Bear crawl half way / Power skip back the other half
Mosey to the hill near Munn rd
A Bones Special :Basketball shuffle up to the top of the hill.
10 Plank tucks at the top, then Basketball shuffle down the hill. 10 Plank tucks
Suicides with the lamp post
First light post 5 burpees
2nd 5 burpees
3rd 5 burpees
4th 5 burpees
Last but not least the stop sign. 5 burpees
Hold Al Gore for the 6
Mosey down Munn to the 2nd entrance. While crossing the street ask the men the Pax what they are struggling with and be prepared to talk in COT. At the entrance monkey humpers till the 6 gets in.
Continue to Mosey to the 3rd entrance. Hip openers, toy soldiers, duck walks. Mosey to the pull up bars
At the pull up bars
Partner up
Partner 1 Dead hang while partner 2 runs to the gate, flip flop.
1st round
10 Merkins
2nd round
10 fire hydrants each leg
YHC was not paying attention to the time and was called out on it so I Omaha what we were doing and headed to COT.
COT & ANNOUNCEMENTS:
Notably we held CSPAN style discussion around the circle on what are we struggling with. It’s important to note that as we went around with each Pax’s voicing their struggles we all related to every one of those aspects. Guys we are not alone and it’s much easier to go this journey through life is undoubtedly more manageable when we stand together rather than facing it in isolation.” I implore you to be more vulnerable in COT. Prayers and Praises.
WARMUP: not today
THE THANG: 4 or more miles for today
MARY: also not today
ANNOUNCEMENTS: join midweek grinds every wed at baxter Starbucks
COT: praises for family and prayers for the start of the school year
Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.
Pulled up discussed what are we struggling with and what holding us back.
WARMUP:
Imperial walkers
Windmills
Standing toy soldiers
The church clap
THE THANG
Mosey over to the pull up bars and grab Cinderblocks
The task: complete the exercise then complete run to the bottom of the hill preform 10 plank tucks for the first 2 exercises the the next two sets Peter Parker’s, shoulder taps. Last but not least 50 monkey humpers after the pull ups
10 Cindy Blocker’s
20 Each Leg Fire Hydrants
25 Burpees
30 Cinderblock Curls – return the Cinderblocks
40 Pull ups
Next mosey to the parking lot on the way we discussed what is it is that is holding us back.
Push ups at every end cap median.
Start at 5 and increase by 5 for every Median. We made it to 30 the fatigue was real and so was getting attacked by fire ant.
Announcements, prayers and praises.