WARMUP:
THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning.
– Cyclops set the pace.
– 3D was War Baby
– Dojo was War Daddy
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas Party & Clave Boss 5k this month
COT: Closed in prayer.
YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in the morning. While my will is stronger than before, it is this opportunity to get 1% better with my fellow Pax that drives me in the AM.
Weather 28 degrees and dark but sunny by 7:15
WARMUP:
Mosey to parking lot with a moving COP including:
SSH x 10 completed 6 times
Windmills/IW x 10 completed 5 times
Mtn Climbers x 10 completed 4 times
Plank Jacks x 10 completed 3 times
Monkey Humpers x 10 completed 2 times
Seal Jacks x 10 completed once
After each round, we added an exercise and moved to a new location.
Mosey to the back of the school for light poles
At each pole:
10 merkins
10 LBCs
10 Squat jumps
Mosey to benches
10 Durkins
10 Dips
bear crawl to other side and lunge walk back
Rinse and repeat 3 times
Finish with “Death by” burpees up to 9 and some Mary
ANNOUNCEMENTS:
Read your newsletter
COT:
Plenty of gratitude and prayers shared during COT. I am inspired by the courage of the Pax to share in COT. Thank you!
WARMUP: little of this little of that
THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step ups, dips, Derkins. Mosey, flutters, American hammers
MARY:
ANNOUNCEMENTS: Christmas party.
COT: travel, thanksgiving, Ms, 2.0s
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Anchor Bar’s Ladder of Pain
MARY: None
ANNOUNCEMENTS: Several
COT: Prayers
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.
Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.
Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.
Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)
1. Lunges
2. American hammers (double count)
3. Calf raises
1. CDD
2. Plank jacks
3. Seal jacks
1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps
Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always
WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.
We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt
We checked all the boxes today
ANNOUNCEMENTS: y
COT: y
WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air
THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!
WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out
Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.
WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching
THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole – 20 Merkins, 20 LBC’s, 20 Squats. Return run to sign, run to 2nd light pole, repeat exercises. Rinse & repeat going 1 light pole further each rep.
MARY: Planks & stretches
ANNOUNCEMENTS: Yes, alot of them. RYN
COT: Always