We ran Kingsley loops.
Did some announcements and lifted up a few in prayer – including ourselves as we desire to be slower to speak and anger and quicker to listen.
WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,
COT: Prayers for Tootie, Destiny in-laws, Health, Families
WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker
THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25 Squats. 5. 30 Monkey Hunpers. 6. 35 Plank Jax.
Mosey to front of Middle School in front of Benches. Two rounds of Jack Webb. 1st round up to 5 & 20 Heels to Heaven / Big Boy Sit-ups. 2nd round up to 5& 20. Merkins/Dips. Return to basketball court for sprints. And end with some Mary.
Welcome FNG Wicked Tuna, EH’d from Colombia, SA. Yes that is South America
Thanks Fogerty for the Q stick. Great to see Beacon back out!!!!
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs
THE THANG: (you know the humidity is high when you can feel it hitting your face while you run)
Shotgun hill – random facts on the signers of the Declaration of Independence mixed with exercises.
Mosey to the top of the hill on Main (Subway lot) for balls to wall crawls with low intensity shoulder movements during recovery.
Mosey to UPC for reverse burpees (BB situps with jump squats)
Power skip circle drive, merkin ring of fire, powerskip back
Mosey back to COT
MARY: LBC, Flutter, JLo, Superman flutters
COT: Welcome FNG (Kotter) SLV
WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX
WARMUP: 10 Burpees OYO then grab bricks from DD’s truck and mosey to bank parking lot
THE THANG: Pax moseyed from bank to WEP and back to bank with a partner and two bricks for each pair of pax. One partner had the bricks and they were traded back and forth between partners after each exercise throughout the workout. We did all sorts of fun stuff, including:
Merkins
CDDs
Wide arm merkins
Burpees
SSHs
Seal jacks
Moroccan Nightclubs
Peter Parkers
Parker Peters
Bombjacks
Plank jacks
Flutters
Dollies
American Hammers
Man makers
Pull ups (for Trucker)
Wheelbarrows
Bear crawls
Crawl bears
Lap around the playground
Overhead presses
Boxer punches
MARY: Rebel finished off the pax with a bit of Mary in the lot
ANNOUNCEMENTS: QSource on Tue at Baxter Starbucks, Coffeeteria on Wed at Kingsley
COT: Great to have Cousin Eddie out for his 2nd post after FNG status last week. T-claps to Rebel for helping him launch well and to Cousin Eddie for giving Rebel some added purpose!
The workout today was inspired by Sprockets from F3Boone, who led a brick based workout 2 weeks ago. The intent today was to break out of our routine and to create an extra push and some accountability with a partner.
After 10yrs+ posting in The Gloom, I still find it tough to roll out of bed at 0430 most mornings. It’s easier than it once was but it’s NEVER easy! I know that I’ll get better if I post, but I’m also susceptible to the voice in my head saying “you need some sleep” or “you can still exercise on your own at 0600”. Either or both might be true on any given day, and when I’m focused on ME, then the odds of me giving into that voice are high. The key to rising early and posting with you, my brothers, is when I can focus outside of me and instead see YOU. I know how much I’ve needed you over the years, which reminds me that there are many mornings when you need someone else beside you in the Gloom. Making that choice to be that someone is always the extra push I need to get out the door. When I can surrender my self, my ego, my petty simple desires…that’s when I find that something extra — another gear, a purpose, inspiration, the Holy Spirit…whatever you call it for yourself. Surrender…give your morning for your brother…it’s a small sacrifice with a HUGE payoff.
Thanks to Kermit for the honor of leading the pax this morning!
Keep Posting!!!
WARMUP: dynamic: exercise>Mosey>rinse/repeat
THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat
Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.
Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.
Lastly- there is no one like @slash. #Slam
ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.
WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.