Ran to the River District & back.
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:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP
THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys
Hand off to CakeBoss
Mosey to side of elementary school
Partner one big boys
Partner two bear crawl
Partner one leg raises
Partner two bear crawl
Partner one LBCs
Partner two bear crawl
Partner one hellos dollys
Partner two suicide sprint
Partner one something
Partner two suicide sprint
Mosey to driveway for gasers between light poles
Last one all the way to COT
MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus
COT:
Prayers and Praises recognized
WARMUP: SSH, Windmills, Morrocon NC, Broga, Strawberry Pickers, and Imperial Walkers
THE THANG: Mosey to four corners by church. Performed exercises at four corners at end of each street being 10 reps of Merkins, Squats, Big Boy Sit Ups, and Mountain Climbers with 1 Burpee when coming back to four corners. Completed 2 rounds of each exercise with 3.5 miles.
MARY: Didn’t have enough time.
ANNOUNCEMENTS: Friday Convergence, Stuff the Bus, and HIM Camp
COT: Prayers and Praises
WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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.
Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)
Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)
Rinse and Repeat
Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.
We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning
Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc
The pistol squats after a ton of lunge walking pissed guys off. 🙂
We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning
Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc
The pistol squats after a ton of lunge walking pissed guys off. 🙂