Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT
ANNOUNCEMENTS:
Read the newsletter
COT:
Prayers and praise given by all
WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7
Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge
Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat
MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”
What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:
WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field
“Worst 100 yards ever”
Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400
50 SSH AT 50
7 BOMBJACKS FOR TD
MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes
WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?
WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run
Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x
Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x
Mosey back to COT
MARY: 5 mins of Mary
ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!
COT: prayers up for Luka, aging parents/grandparents
:pizza:
WARMUP: Yea, of course. Warm up is important
4 corners at the Tide place
Merkins
Squats
Dips
Bomb Jacks
changed mode of transport around
THANG:
Mosey to Red Ventures
Stopped for Kracken Burpees
additive merkins for the first 9 light poles on the right (45 total merkins)
Stopped for leg raises on all fours at the fire hydrants, cause when was the last time you did that?
Got past the parking deck and found a nice set of curbs
Mike Tysons and Curb Alberts
kinda did 11s for a while until I felt like we should head back
Did additive lunges at the light poles on the way back (45)
MARY: No time. Quack Attack always tells me I don’t have enough core work in my weinke’s. he’s probably right. Wish he’d post more.
ANNOUNCEMENTS: Convergence 3/14 at the Hive
Jaegar 3/15 GHMS
Luka Fast 5 4/12 PKMS
COT: Was held. Prayers lifted.
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey:
Big Boy
Flutter Kick
Mountain Climber
Merkin
Monkey Humper
Freddie Mercury
Plank Jack
Hello Dolly
Moroccan Nightclub
Transport between was Toy Soldier, Lunge Walk, or Bear Crawl
This list was completed twice
MARY: Low Slow Squat, Penguin, SuperMan, Burpee
ANNOUNCEMENTS: Vuvu and Newsletter
COT: Love others, Serve others, Seek help when needed
WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field
PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K
COT: Welcome FNG Chum!
WARMUP: Imperial Walkers and Low slow squats
THE THANG: Walk to Walter Elisha Park, walk to Harris Park, 20 Squats with rucks, Backward walk 300m, Walk to Illumination Wines, 20 Squats, Walk to COT, 20 squats
MARY: 5 Minutes of stretching
ANNOUNCEMENTS: Convergence 3/14, Jaeger 3/15
COT: These men keep me accountable
WARMUP: Gear up
THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs
MARY:
ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence
COT: Prayers and Praises