WARMUP:
– yes
THE THANG:
– modified 4-corners
– Airborne hips
– Jack Webb
MARY:
– Mary with Bushwood’s PAX
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP:
CakeBoss led mosey down trail towards Harris Street
Stop every 100 yards for exercise
Tap out (head spin 2.0) assisted 1st time with leading
THE THANG:
Get to Harris street park and get partner. (Can’t do life without others in your life) partner 1 suicides
Partner 2 exercise (Merkin, leg lifts, CDDs)
Flip flop
Partner 1 bear crawl path full circle
Partner 2 5 burpees then chase #1
FlipFlop
Mosey up Harris Street
Every 2nd light pole do 10 calf raises
Hand off to Pusher
DORA 1-2-3
Partner 1 runs around church
Partner 2 Merkins, big boys, squats
Mosey down street to spring’s old office park for some Mary
Jailbreak to COT
MARY:
ANNOUNCEMENTS:
Repeat moving to Chucktown and will be missed as a leader in The Fort but we will pray for him and his growing family and know he will always be with us.
COT:
Pusher says take your vitamins and say your prayers and you’ll be strong like him👏🏻🥓🎸🔥
WARMUP: SSH, Windmills, MNC
THE THANG:
Ran around the track at WEP stopping at each hanging swing (9 bench swing stops) performing a set of exercises at each swing
Round 1 – 10 burpees at each swing
Round 2 – 20 Merkins
Round 3 20 Squats
Round 4 – 20 LBCs
Finished with ~ 3 miles of running
Closed out with 10 minutes of Broga
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: light mosey, SSH, Imperial walker, LSSquat, Hillbilly walker
THE THANG: Starting at the yellow Bollards in front of the elementary, a ladder and run.
30 squats
20 mekin
40 Flutter (DC)
40 calf raises
Start with the squats, full Elem loop lap. next round squats and merkins.
Have everyone wall sit or BTTW until all PAX are in. leg stretching for a few minutes
10 burpees OYO
go up the ladder!
MARY: Glute stretching
ANNOUNCEMENTS:
COT:
WARMUP: Introduction and disclaimer. Began a mosey down the road that included toy soldiers, butt kickers and both sides of Karaoke. Stopped at the far parking lot for a warm-up. Included MNC, Wind Mills, Produce Pickers. plank with discussion, up/down dog, Mtn Climbers and ended with Merkins.
THE THANG: Part 1 of 3. We did the Motivator. After we completed it, transitioned to Kaiser. He lead us to the track to do some bench work. Part 2 of 3 included Step ups, Incline Merkins, Dips, then an Indian Run around the track. Repeated bench work and then abs before handing it off to Body Wash. He took us on a mosey back to COT. Part 3 of 3 was all Broga and Ab work. At each part we talked about the reason we joined our SL. We were missing OTG, Divac and Slapshot. All had prior obligations or Q’s.
MARY: The final sets of abs was tine to conclude our SL discussion.
ANNOUNCEMENTS: A couple different runs coming up and blood drive.
COT: Prayers for marriage and healing
WARMUP:
SSH/Cherry Pickers/Imperial Walkers/Side Shuffles/Knees to Butt/High Knees/Kareoke
THE THANG:
Mosey to Harris Street Park-25 count – Merkins, Big Boys, Sumo Squats.
Shuttles at basketball court 5x’s 10 Bobby Hurleys mid court and base line.
Mosey to Millstone Park-25 count -Carolina Dry Docks, Box Cutters, Lunges.
Mosey to Veterans Park – 25 count -Mike Tysons, American Hammers, Mountain Climbers
Mosey to Springs Global parking lot. W/ help of site Q Grinder complete Dora w/ Merkins and LBC’s.
Mosey to Pike parking lot and did wall sits until legs gave out and balls to wall last HIM standing.
Mosey back to WEP
MARY:Grinder led Jane Fonda workout.
ANNOUNCEMENTS: Highway trash pick up, Canoli Run.
COT: prayers/praises for all the MOMS
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
WARMUP:
– mosey back to hill
– SSH / WM / IW
THE THANG:
– roller coaster = modified suicides. Base cone and 5 additional cones spaced out up the hill. Add 10 reps at each cone, starting with 10 at first cone, finish with 50 reps at last cone. Exercises: squats, mountain climber, plank jack, LBC. 5 min time running in background, every 5 min there is a 1 min rest in which PAX have to complete 10 burpees, resume with suicides once 1 min has passed.
MARY:
– airborne hip exercise and mosey back to COT
ANNOUNCEMENTS:
– read newsletter
COT:
– was held with Tomahawk PAX.
WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.