WARMUP: Typical Old School 10 minute warm up
THE THANG: Mosey down the hill, run round the circle, at stop sign 5 burpees, 10 squats, 15 hand release merkins, 20 SSH
MARY: Broga
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages
It was a wonderful morning. Temperatures were comfortable and the conversation was plentiful. Here’s what we did:
10 Low Slow Squats (IC)
10 Produce Pickers (IC)
10 Windmills (IC)
Mosey around FBC
30 Calf Raises
10 Dips (IC)
Forward Fold Stretch
Right Fold Stretch
Left Fold Stretch
10 Monkey Humpers (IC)
Mosey to Main St
10 Irkins (IC)
10 Alternating Shoulder Taps (IC)
Long Mosey back to COT
10 American Hammers (IC)
10 Hip Slappers
Butterfly Stretch
Left leg out Stretch
Right leg out Stretch
One last Lot Loop
1.2 Moderate Miles
NMM
Me and ‘Thrill got to catch up and discuss work, life, and upcoming trips. We rarely get those opportunities in the Gloom to talk a little deeper. It was the highlight of my day.
WARMUP: SSH, Windmill, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: Mosey to the hill behind the school and did 11’s
-First set was Squats at the bottom and Jack Webbs after a run to the top
-Second set we turned toward the bridge and did Dry Docks at one end and lunge walked about 20 yards to do 4 count LBCs on the other. The lunge walked back
MARY: Had time for some flutters until 6
THE THANG: We played Uno and many of you don’t seem to know how to play or need to work on listening skills. 😂
ANNOUNCEMENTS: Bethel Men’s Shelter sign up.
WARMUP: Abe Vigoda, Deep stretches, Side straddle Hops,
THE THANG: Mosey to Bridge near Gym entrance. Wall sit, bear crawls, burpees. Mosey to football field. Dora on the Football Field, Pax paired up in end zone. One runs to the 30, 40 or 50 yard line while fellow Pax completes 100 Merlins, 200 American Hammers, 300 Sumo Squats. Indian Rin back to COT.
MARY: Freddy Mercury, LBCs, Leg lifts for last 30 seconds.
ANNOUNCEMENTS: Damn 2 Damn
COT:Prayers & praises for those returning to school.
WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.
Yog down to end of school for some warmups. Typical items: SSHs, windmills, imperial walkers, etc.
Yog to back of middle school and partner up for a Lazy Dora.
>P1 does 10 merkins while P2 holds plank, flapjack and repeat until total 100 merkins.
>P1 does 20 LBCs while P2 does 6″ leg hold (10 degree protractor), flapjack and repeat until total 200 LBCs.
>P1 does 25 squats while P2 hold Al Gore, flapjack and repeat until total 300 squats.
Yog over to middle lot for a round of 11s. 10-1, 9-2, etc. running between 2 basketball goals. Bombjacks on one end and dry docks on the other end.
Circle up. All PAX doing lunges while 1 PAX does 3 burpees. Each PAX takes turn doing the burpees around the circle. Next PAX are doing shoulder taps while 1 PAX does 5 HR merkins. Round the circle. Last circle is 5 big boys while PAX alternates between 10 degree leg hold and 90 degree leg hold.
Times up, over to COT to wrap up. Great work by everyone on humid morning. Thanks for the opportunity Bitcoin!
WARMUP: @harrycarry lead us through a standard array of warm ups
THE THANG: ascending rep count 5-> 10 -> 15 -> 20 -> 25 -> 30 of calf raises, squats, Freddy mercuries, merkens, CDDs with some running in between each exercise
MARY: extensive session that included many lbcs and the dreaded J-LOs
ANNOUNCEMENTS: had a few
COT: did this
WARMUP:
Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise
Death by,
Merkins….
Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!
I started my testimonial… beginning of life to my rock bottom.
Then we moseyed behind ROTC, did a dead hang to failure
Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…
MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP:
Mosey around the parking lot admiring the new smooth pavement. Then some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers & Hillbilly Walkers. Finishing with a mosey over to the band lot. Which it should be noted is not nicely newly repaved…
THE THANG:
Kind of a modified shuttle run design
From the end zone line, run to the other end zone and do one squat and run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, then run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, bear crawl 10 yards and do 3 squats, then run back.
Continue doing this until you are doing 1-2-3-4-5-6-7-8-9-10 squats, each with a 10 yard bear crawl on the return (so the return run gets shorter each revolution).
I interspersed some of this with a brief discussion of the impact of walking in faith in my life. God often presents opportunities that appear as struggles or obstacles/setbacks in our life. He never promised life would be easy, but did promise it is for a purpose. Life life with a purpose and faith in a bigger picture, and often you will see in hindsight, those obstacles were the refiners fire preparing you for opportunities you never even imagined.
Hebrews 12.1 says “Let us run with endurance the race that is set before us.”
ANNOUNCEMENTS: Read the newsletter