WARMUP: words
THE THANG: Running
MARY:
ANNOUNCEMENTS:
COT:
Apparently we ran, apparently there were 22.
The route was spectacular, all downhill, except for the uphill.
Looks like we made it,
Barry Manilow
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!
Warmup: None
The Thang:
BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10
Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.
Planned route – loops around Kingsley business park. Alternate, slow lap, fast lap. Some ventured in the woods for some trails and others carried heavy things on their back. All broke a sweat and got better.
WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.
WARMUP: Mosey to Pitcairn Park boat ramp
SSH, IW, MNC, LSS, Merkins, Shoulder Taps, Mtn Climbers,
THE THANG: 11s Burppies at the bottom, LBC at the top then some dips and step ups, followed by Derkins Irkins and calf raises. Head back to Alcatraz, and the bottom of “the hill” for a Sisyphus run 10sec, 20sec, 30sec. Slow mosey back to COT
MARY: No Mary, but a @airborne Hip routine. Closed with Body Destroyer
ANNOUNCEMENTS: July 4th convergence, read your newsletter
COT: Prayers for Uber and his family as they head out on a 3 week road trip in his new camper van!
THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0
Thanks Anchorman for the opportunity to lead.
WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.