WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back
MARY:
Stretch a little
ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind
WARMUP:
SSHops 20X
WMills 10X
HBWalkers 10X
Weighted bags, users choice. Walk uphill stopping at 5 light poles for below movements:
5 – Under the wires
10 – Explosive Negative Pushups
15 – Man-Makers
20 – Alternate Leg Jackknifes
25 – Crunches
Lunch downhill stopping at 5 aforesaid light poles to perform following movements.
5 – Archer Push-ups
10 – Diamond Pushups
15 – Squat w/ overhead press
20 – Heals to Heaven
25 – American Hammers
Performed 2 Evolutions
MARY:
None
ANNOUNCEMENTS:
Read newsletter
COT:/
WARMUP: SSH, Windmill, Morrocon NC, Cherry Pickers, and Imperial Walkers
THE THANG: Ran a complete lap around the school with the following exercises in between: Burpees, bear crawls, Merkins, Derkins, I-Merkins, Dips, Lunges, Cheese Shredder, Wall Sit, Balls to the wall, and Mountain Climbers.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG: road runners, ruckers, trail runners
MARY:
ANNOUNCEMENTS: trash pick up
COT: closed in prayer
WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.
WARMUP: Mosey around the restaurants to take in the fresh air followed by 9’s & 2’s of everything.
THE THANG: Small Deck of Cards with #’s 2, 9 & Aces ♠️♣️♥️♦️ followed by a traditional DORA.
MARY: 2 minutes of Mary
ANNOUNCEMENTS: All the events coming up in the Fort-Adopt a HWY, Poker Tournament, Bourbon tasting. RYNL
COT: Prayers for our 4 legged friends health🐶 🐱 & PAX that have returned after IR.
The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.
Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.
The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips
10 Squats
15 Monkey Humpers
20 LBC
10 Diamond Merkins
15 CDD
20 Flutters
10 Big Boys
15 Heels to Heaven
20 Flutters
10 Wide arm merkins
15 Dips
30 sec Plank
Back to COT
Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.
https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/
Prayers for parenting and raising teens, healing and the victims in the Israel War.
Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴
WARMUP: SSH, Squats, MNC, Stretching
THE THANG: Warm up with 11’s with merkins and squats. Followed by Star Fish routine with merkins, squats, pike presses, IC flutter kicks, with burpees in the center after every rotation (40 burpees). Finished with merkin gauntlet with 3 merkins at every Pax (who were in plank position). During the rest periods, we admired God’s creation by viewing some of the planets and the Cassiopeia constellation.
MARY: 61 IC flutter kicks
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for various concerns.
WARMUP: N/A
THE THANG: 160 to dam rd, left into the backside of gold hill middle to Dave Gibson, right on 160 and pick up the Kingsley loop. About 6.25 miles
MARY:
ANNOUNCEMENTS: 2 more years of trash pick up headed by @fogerty and next Saturdays Texas hold”em tournament at the Springfield CC
COT:
WARMUP: Yes
THE THANG: Started with some 11s as the pax found the cones that were set up for the Starfish workout.
11s :Merks and squats
Starfish with 10 Burps in the middle with the 4 corners set up for 50 reps at each before making way back to middle between each cone.
MARY: Yes – 3 mins of Mary that consisted of 61 flutters called out in cadence by the Q!
ANNOUNCEMENTS: Yes
COT: Well done. Encouragement by Walker educating the Pax on embracing the pain during your sets by redirecting your thoughts and focus away from the pain. When you focus on positive thoughts your body and brain relax and allows for greater acceleration. Nice work by all.