Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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suits, chalk and reflections from Meditations – Book 8

WARMUP: Tiller warmed up PAX and then kettlebellera split with YHC
THE THANG: the deck of cards – spades = squats, diamonds = merkins on the bell, hearts = hammer curls, clubs = swings burpees when a 5 gets drawn and a lap was run every 10 cards.

Upon completing each lap, pax planked for one thought from Meditations book 8 by Marcus Aurelius.

MARY: Time for a few flutters with the bell held high.

ANNOUNCEMENTS: Yes

COT: 5th core principle

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Tabata in the rain..

WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT

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Tabata in the rain..

WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT

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“Mary” Poppins came to play

WARMUP: 102 SSH IC
THE THANG:

Mosey down road a bit…

Bear Crawl & crab walk ab ladder
Started on first arrow in parking lot
Crab walk and bear crawl alternating and completing the following exercises at each arrow (does not accumulate)

10 heels to Heaven (cw)
20 Peter parker (bc)
30 crab kicks (cw)
40 parker Peters (bc)
50 Hammers

Back down road
40 Plank Jacks (bc)
30 LBC’s  (cw)
20 Flutters (bc)
10 4 CT mtn climbers (cw)

Leadership message;

The topic was parenting…Couple key points:

Lead by example, do you have your kids do as you do or do as you say? Or are there two sets of rules?

Hold to a set of family values, is there a clear set of values and principles? Maybe even put them on the wall somewhere

Allow space for failure, don’t be hasty to judge, criticize and even being sarcastic can stifle a culture where your kids are comfortable failing in the home- much like the gloom for us, we can feel confident to try things and sometimes fail.

Be a father first friend second, society tells us to let your kids do whatever they want in the name of personal preferences, we aren’t here to placate every desire of our children, we need to be fathers!

and remember this life is nothing but dust in the wind! What will your legacy be? Do your kids know God? Better yet do they know Christ?

X routine

Start with 5 burpees in middle of X then run to each corner complete the exercise then run back to the middle for 5 more burpees

Merkins x 50
Wide arm merkins x 50
Diamond merkins x 50
CDD x 50

MARY:  

4 or 5 ab exercises

ANNOUNCEMENTS: clown car to Raleigh this Saturday to support DH

COT: marriages, families and special encouragement for F3 Safari in Kenya

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Making a trip to Blockbuster

WARMUP:
Pick up blocks
Walk to band lot
SSHs
Windmills
Sumos

THE THANG:
20yard murder bunnies
10 man makers
20 yard bear crawl
10 flying squirrels
20 yard crawl bear
10 bombjacks
Rinse and repeat until murder bunnies into endzone
Round 2
20yard murder bunnies
10 curls
20 yard bear crawl
10 leg lifts
20 yard crawl bear
10 big boys

MARY:
ANNOUNCEMENTS:
COT:

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Preparedness at the Coaches Box

Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

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Know what I mean?

WARMUP:

– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements

THE THANG:

– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).

– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.

– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.

– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.

– Mosey back to WEP. PAX led Mary while gathering The Six.

– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.

– Back to COT to finish up with Airborne Hip Exercises.

MARY: Some mixed in throughout

ANNOUNCEMENTS:

Trash pickup, Coffeteria, Murder Bunnie’s playoff game

COT:

Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.

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Where have all the Armory guys gone?

JWOW and I both were kind of coming in hot around 5:15 and equally shocked we were the only pax present. Both thinking the same things of “Is it Monday?” and “Did daylight savings just happen?” We drove in circles around each other in an automotive ballet, deciding if we had it in us to get out and do this thing. We did indeed, and it was legendary… You all should have been there

WARMUP: SSH, Windmills, Cherry Pickers, Moroccan Nightclubs, Imperial Walkers, Hillbilly Walkers

THE THANG: I had a deck of cards and JWOW had some chalk, so we put them together and the magic happened

❤️ : Squats
♠️ : Overhead Press
♦️ : Curls
♣️ : Swings

Any card 4 or less were man makers, Aces were 1 man maker and a run to the road and back

We almost finished the deck

COT: We mostly discussed all the losers who didn’t show up

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LDP 10 Count Buffet

WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

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