WARMUP: None
THE THANG: Dilbert Garage Style Broga. It was awesome!
MARY: Pass Bob but don’t DROP him. Thankfully we Did Not!!! 👏💪
ANNOUNCEMENTS: Canoli Run 5/20
COT: prayers & praises
WARMUP:
Mosey up to pharmacy, plank for 6.
4 or 5 exercises in and the mumble chatter was becoming a bit distracting.
5 burpees oyo to calm the conversations beast only seemed to inflame it.
So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc
Exuberance replaced by grumbling.
THE THANG:
Run to top of Massey Street hill to parking lot to pair up for BOMBS…
Run to other end of parking lot while partner was knocking through a portion of 200 each…
Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats
Run down the hill to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges
ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats
MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there
It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.
Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.
4 Corners of Jack Webb Lap around the church.
4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40
Ran back to COT for prayers and praises.
JWow
WARMUP: We got our getty up on right out of the gate with a mosey around the big church parking lot and back to COT. SSH we’re up next, cherry pickers, low slow squats, merkins, and finished up with honeymooners and down dogs.
THE THANG: took off from COT over to the church down the street where we paired up for some Dora. Partner one ran around the church but then up and down the big set of steps before tagging partner 2.
Dora 1 was: 100 merkins, 200 squats, 300 shoulder taps.
Moved to spot #2 which was the big parking lot across from the stairs that have all the steps and about 8 sets you can snake. We changed up Dora partners for Dora #2.
Dora 2 was: 100 lunges, 200 American hammers, 300 calf raises.
Changed to last set of partners where we made our way back to COT. On the way back we found the small set of stairs at the church by the ramp and snaked those with our partners, then over to Church of God big set of steps where we snaked all those sets of steps with our partners. Then back to COT.
MARY: Around the circle for Mary call outs. Pretty sure this was Hemingway’s first time calling cadence and he’s potentially got a career here. Unlike his old man, he called something other than gas pumpers.
ANNOUNCEMENTS: D2Dbar big pickups
COT: Prayers for Slash and his family
WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost
WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat
MARY: backdraft led quick exercise
ANNOUNCEMENTS:
Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:
F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us