Tag: Jekyll

Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Here, There and Everywhere

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WARMUP: None until 3/4 of the way through the workout
THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey to pickle ball courts and do 20 monkey humpers.
Mosey to wall and do: 25 dips, 20 step ups and 20 Derkins.
Mosey to Golf Course Hill: Pair up and grab a rock: 1 pax runs while other does exercise with a rock. Exercises: Curls, Overhead Press, Squat, Chest Press and Bent Over Row.
Mosey back to wall: 25 dips, 20 step ups and 20 Derkins.
Mosey past pickle ball courts and do 20 monkey humpers.
Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey past fire station for warm ups: 10 IW and 10 HW
Mosey down hill: 5 burpees, Quadzilla up (NUR up hill and 5 squats)x3
Mosey to parking lot for Broga.
MARY: 1 minute of mary (LBC and Freddy)
ANNOUNCEMENTS: Yes
COT: Yes

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Rockin Around the Kingsley Christmas Tree

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‘around’ should be interpreted here as ‘in the vicinity of’

WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters

THE THANG:
In celebration of the most popular Christmas hit singles, we do sets of 45’s in the Kingsley Amphitheatre
Each round separated by a recovery jog to the fire pit and back

All I Want for Christmas is You To Do Big Boys
It’s the Most Wonderful Time For Shoulder Taps (count one shoulder)
It’s Beginning to Look A Lot Like Jump Squats
Last Christmas I Wasn’t In F3, So I Didn’t Know Merkins Means Pushups
But Do You Recall, the Most Famous Exercise of All? SSH

Intermission: Walkin’ In A Winter Wonderland
(Not considered a popular Christmas hit single but I’m adding it because I’m the Q and I say so)

I’m Dreaming of a Tricep Dip
Santa Baby Crunches
Simply Having a Wonderful Makhtar N’Diaye (45 collectively – favorite plank if not exercising)
Please Lunge Home for Christmas (22.5 each leg)
You’re A Mean One, Mr. Bandcamp (45 collectively – Al Gore if not exercising)

MARY: What would Christmas be without Mother Mary?

ANNOUNCEMENTS: Christmas Convergence, Break the Dam, Bethel

COT: family, health, relationships, new life

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Rockin around the Christmas Tree

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WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake.
THE THANG: Bucket 11 – one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were everyone’s fave.
Did some partner work on the wall near the upper town hall lot. Bear crawl with wall sit and balls to the wall.
Mosey to Christmas tree. 12 stations surrounding tree. Do two stations and run a loop. We darn near didn’t even come close to finishing all the stations. Great mumblechatter.
Brick by brick, post by post.
MARY: No showed.
ANNOUNCEMENTS: All of them.
COT: Pretty special today.

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4 Cornahs

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Twas a bit nipply outside. The idea was to keep moving for 45 minutes
WARMUP: Ran the long way and up the hill to the big parking lot. We did dynamic warmup where we ran back and forth between the exercises: SSH, squat, IW, Hillbilly walkers, merkin, burpees.
THE THANG: 4 corners of the parking lot designated by the light poles. Each corner had 1 exercise: merkin, squat, Carolina Dry dock, big boy sit ups. Reps per round: 10, 15, 20, 15, 10. We moseyed, lunge walked and bear crawled our way in between.

Left parking lot and headed to wall for 3 rounds of wall sits. Then ran back to COT for 5 minutes of Mary.
MARY: yep
ANNOUNCEMENTS: Newsletter
COT: Prayers for family

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Piracy and Imposters

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises

THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground

– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank

– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys

– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat

– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses

MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)

ANNOUNCEMENTS: newsletter material

COT: all about families

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Fall leaves, colorful sunrise, and a tunnel of love

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WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).

THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips

Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises

Mosey to bottom of Massey. Run up mass to upper lot.

Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers

Line up for railroad tracks (to rounds)
End with Tunnel of Love

Mosey back to COT.

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Frozen tundra mumblechatter

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WARMUP: An adventurous warmup of circle runs and

SSH
IW
Tunnel touches
Merkins
Mtn Climbers
Overhead claps

One man ran two circles around us wilst we completed the various exercises.

THE THANG: We moseyed to the center of the park and partnered up. One partner ran half sped across the park whilst the other partner counted to 5 and then chased them down, completing the run to the concrete track. Jogged back. Repeated until everyone was annoyed.

Moseyed to the hill where the partners participated in the now trademarked “Indian Land Butt Sniffers Bear Crawl Uphill” :tm:

Then lunges uphill.

At playground – partners did planks, dips and grave diggers whilst partner ran around the playground.

The Mary was one set of flutter kicks.

Perhaps <@UGU3XR5RP> will have some comments but it was clear this was his favorite workout in months.

Dear Abby joined! We got a Chicago report.

We had the privilege of COT to express prayers for fellow Pax and also for Mrs DD.

Food drive to come!

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One lap is all it takes

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WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s
THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other street light and did some exercises

Along the first road ( through the row of restaurants, etc) we did 1 burpee, 2 bomb jacks, 3 big boys, 4 merkins and 5 squats

Along the second road towards the back of Kingsley, we did all the previous things, and added 6 side straddle hops.

We stopped along the way at the rip rap for a quick and painful interlude where we each grabbed a rock and carried it over our heads up to the LPL parking sign and back. We then continued our journey.

Along the next road, across the back of LPL, we did the previous 6 exercises at the designated street lights and added 7 monkey humpers.

Finally, along the road back to cot, we did these same 7 exercises, but doubled the rep count of each

We did one last set when we arrived back at cot and then we caught our breath, wiped the sweat from our brows and enjoyed the sunrise.
MARY:
ANNOUNCEMENTS:
COT:

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It’s about community

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WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.

THE THANG:

WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.

Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax

WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.

DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.

Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.

Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.

Mosey home

MARY: included throughout

ANNOUNCEMENTS: coffeteria at HC

COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.

“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.

Thanks to JWOW for the opportunity and Warning Track for the partnership.

Love you brothers!
#KeepPosting

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