WARMUP:
THE THANG:
2 big laps around the Kingsley property – 3.39 miles
MARY:
ANNOUNCEMENTS:
COT: Closed out in prayer
WARMUP: mosy to the back of the school. SSH, MNC, Arm Swings
THE THANG:
4 Rounds
12- squats
12 – merkins
12 – mnt climbers
12 – inch worms
Mosey to the fieldhouse and back
3 rds of 20 reps -15 reps -10 reps
Squats
Merkins
Squat Thrust
Flutters
Mosey to the fieldhouse and back
AMAPs 30 sec on 15 sec rest
Set 1
Speed Skater
S.S. Hops
Bomb Jacks
Mnt Climbers
Set 2
Russian Twists
Flutter Kicks
LBCs
Plank
Mosey back to COT
MARY: None
ANNOUNCEMENTS: Jaeger, Bethel Mens Shelter, Mental Health Awareness is coming up,
COT: Closed out in prayer
WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.
WARMUP: none – ruck shuffle 1/4 mile
THE THANG: every 1/4 mile – ruck merkins, squats or manmakers. Almost 2.5 miles total.
MARY: no time for it – had miles to cover
ANNOUNCEMENTS: we’re made
COT: YHTBT
Seven men shunned the fartsack to get better in all three Fs this morning at Soul to Sole. We covered 3.16 miles while alternating the 60lb sandbag amongst us.
The men were encouraged to share what’s on their minds this morning. With men’s mental health being prominent in the news, YHC felt it necessary to remind the men to lean on their brothers to carry their burdens. None of us should walk the road of life alone. Ecclesiastes 4:9-12 reminds us “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”
So when you are down, raise your hand for help. When you are up, extend your hand to a brother that might need to be lifted up. Don’t walk alone. We’re in this together.
Aye!
Italian Job
WARMUP: 1/4 shuffle
THE THANG: every 1/4 mile – a series of squats or merkins w/Ruck on or both. There was 1 round of manmakers and monkey humpers were done near orange theory but not into the window. Got just over 3 miles total.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks, Sprocket. Always an honor
WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost
PAX we’re disclaimed and the five core principles were voiced.
WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.
THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.
1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups
Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats
Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks
Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks to Slow Jams for the opportunity. It’s always an honor to lead.
Gratefully,
Cyclops 👁
WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams
Lizards
Bullfrogs
Leaches
Where are we leading in each of these groups
Most influential is in our HOME TEAM
MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!
WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles
THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around
For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.
Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.
Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.
Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10
Toe touches – 10
Repeat those exercises with rep count of 8
Move up toward school to do some abs and 10 more merkins and squats.
Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT: