WARMUP: Yes – SSH, Squats, Merks, and stretching
THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets.
Pax kept adding an exercise for each round.
MARY: 3 mins of Mary
ANNOUNCEMENTS:DamtoDam, Fundraising for 2023, F3
COT: Prayers
Sugar Daddy was a champ for showing up after missing his Q.
Great attendance and fellowship for a run through Baxter.
WARMUP: sit in the trucks with the heat on
THE THANG: mostly running, typically
MARY: Jane’s Last Dance
ANNOUNCEMENTS: yes
COT: pre
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)
Bitcoin for the Q. LOTS of exercises.
5 were at Sole-to-Sole for a ruck through Kingsley where we found out the we are losing our Pax Battle Bot to …… Ohio…. Specifically Toledo.
This fascinating development puts him closer to his wife’s entire family, and as far as his family, not terribly ridiculous as they are spread out.
Little time was spent on what’s actually going on in Toledo these days.
We will miss our brother.
-30-
WARMUP: Side Straddle Hops, rear lunge, forward lunge, Wind Mills
THE THANG: One Pax WORKED with a 25 Pound Plate, other pax, ran, slid, and Nured 200 meters while doing a 10 count exercise at each end. Rotated pax every 200 meters. 4 rounds
MARY: Same as warm up, but with long slow stretching of hams, adductors, chest, and triceps
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for Fogerty’s Mom – Nancy (85), Bassomatics and My older Relatives, and Old Bays kids at Clemson and Liberty (Sure they crushed their exams)!
WARMUP: Too Cold
THE THANG: 6 miles of trail or Road
MARY: too hot to handle
ANNOUNCEMENTS: Yes
COT:Completed
WARMUP: Too cold
THE THANG: Brayden Hill loops and Hill repeats
MARY: UnoMas
ANNOUNCEMENTS: Christmas party Bethel shelter, Clave Boss
COT: Fellowship and Prayers
DORA. We did all of them. Merkins squats LBCs etc