Warmup Lap
Thang:
11’s with swings and Flutters
Mode of Transportation was Murder Bunnies
Dora: 50 Curls, 100 Squats, 150 LBCs
Back to COT for prayers and praises.
JWow
Temps were thick, but the stench and pain was thicker.
Multiple warmups and we moseyed.
Jack Webb: 4 Bears đť Crawls and 1 CDD âŻď¸ 40 Bear Crawls and 10 CDDs
Indian run around the track where each PAX did the following.
20 Merkins
20 Squats
20 V Ups
Back to COT for some Mary.
JWow
WARMUP: World’s shortest mosey (10yds), 5 Burpees, Mosey more, Shoulder Taps, Mosey more, SSH, Mosey more, Toy Soldiers, finish the Mosey to the back lot.
THE THANG: We had a circle of cones ~10yds out from the center cone. On the outside of the circle, we’d complete the round of exercises, 10 reps each, then bear crawl to the center cone for 2 wide-arm merkins, then crawl bear back to the outside circle and wait for the six.
Rd 1: 10 Carolina Dry Docks & 10 Peter Parkers
Rd 2: 10 Parker Peters & 10 Dips
Rd 3: 10 right side lunges & 10 left side lunges
Rd 4: 10 Slooooow Squats & 10 Jump Squats
Light Poles: This is something I’ve never done and had no idea how long it would take. Remember, not a pro and this is peer led.
Starting at the first light pole, run up two light poles, NUR back one, then 2 V-Ups.
From that point, run up two more light poles, NUR back one, 3 V-Ups.
Continue all the way up the hill to the 13th light pole, adding 1 more V-Up at each light pole.
Mosey back to the 1/2 wall I love so much and grab a partner.
Partner 1: 5 Over & Backs (more complicated than it should’ve been)
Partner 2: Burpees
Flapjack
As a group, 10 Muscle Ups.
MARY: Back at COT
ANNOUNCEMENTS: Independence Day Convergence, Stuff The Bus, HIM Camp
COT: Yes
WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.
WARMUP: Begin run to Pull Up Bar Driveway, stopping periodically for
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
THE THANG: Coach Pat Summitâs Definite Dozen
12 Stations. First round as a group, then OYO.
First Round: 10 reps each
Second Round: 20 reps each
Third Round: 30 reps each
1. Merkins – Respect yourself and others – There is no such thing as self-respect without respect for others.
2. Sumo Squats – Take Full Responsibility – There are no shortcuts to success.
3. LBCâs – Develop and Demonstrate Loyalty – Loyalty is unilateral. You have to give it to receive it.
4. Bomb Jax – Learn to be a great Communicator. – Communication eliminates mistakes.
5. Calf Raises – Discipline yourself so one else has to – Self-discipline helps you believe in yourself.
6. Pull Ups – Make hard work your passion. – Do the things that arenât fun first and do them well.
7. Lunges – Donât just work hard, work smart. – Success is about having the right person in the right place at the right time. Know your strengths, weaknesses and needs.
8. Wide Arm Merkins – Put the Team before yourself. – Teamwork doesnât come naturally; it must be taught.
9. Big Boy Sit Ups – Make winning an attitude. – Combine practice with belief. Attitude is a choice. Maintain a positive outlook.
10. Seal Jax – Be a Competitor. – Competition isnât social. It separates achievers from the average. You canât always be the most talented person in the room, but you can be the most competitive.
11. Squats – Change is a Must – Change equals self-improvement. Push yourself to places you havenât been before.
12. Carolina Dry Docks – Handle Success like you handle failure – You canât always control what happens, but you can control how you handle it.
We successfully finished the round of 30 reps, before collecting cones and moseyed back to COT.
Olaf was timing us, but we made it back at 0600 on the dot!
MARY: n/a
ANNOUNCEMENTS: Hanging with Stang, July 4th Convergence, Take a new PAX out for coffee.
COT: Stays in CoT
WARMUP: yes
THE THANG: deck of cards
MARY: integrated into the game
ANNOUNCEMENTS: HIM camp
COT: prayers spoken and unspoken
WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2ndâŚso on
1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10
MARY:
Mosey to Chinese Massage
LBCs, Freddyâs, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600
ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives
WARMUP:
Mosey around the parking lot admiring the new smooth pavement. Then some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers & Hillbilly Walkers. Finishing with a mosey over to the band lot. Which it should be noted is not nicely newly repavedâŚ
THE THANG:
Kind of a modified shuttle run design
From the end zone line, run to the other end zone and do one squat and run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, then run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, bear crawl 10 yards and do 3 squats, then run back.
Continue doing this until you are doing 1-2-3-4-5-6-7-8-9-10 squats, each with a 10 yard bear crawl on the return (so the return run gets shorter each revolution).
I interspersed some of this with a brief discussion of the impact of walking in faith in my life. God often presents opportunities that appear as struggles or obstacles/setbacks in our life. He never promised life would be easy, but did promise it is for a purpose. Life life with a purpose and faith in a bigger picture, and often you will see in hindsight, those obstacles were the refiners fire preparing you for opportunities you never even imagined.
Hebrews 12.1 says âLet us run with endurance the race that is set before us.â
ANNOUNCEMENTS: Read the newsletter
WARMUP:
Ran to small part across from Little Caesars for a dynamic warmup.
Toy soldiers, high knees, some other stretch Sasquatch taught us.
SSH, Produce picker, merkins and broga
THE THANG:
Ran to Church of Nazareth on Harris for stair work. Cycle consist of up and down twice.
Regular
Each step each foot
Right leg only
Left leg only
Skip a step
Skip two steps
Bunny hop
Next ran to tan to small garden down by Springs building.
10 step ups each leg
10 derkins
10 dips
Repeat
10 dirty myrtles
10 Mike Tysonâs
10 dirty myrtles
5 Mike Tysonâs
Next moves down to wall by parking lot across from COT
Wall sit – 3 10 second counts
Jog to curb and back
Wall sit – 30 seconds
Jog to curb
LBCs -20 INC
Wall Sit – 30 seconds
Last stop to the hill across from COT
Quadzilla until time expires
Merkins at the top and Big Boy sit-ups
Funhouse was the only one to complete all 7 rounds before time expired.
MARY:
ANNOUNCEMENTS:
COT:
5:15am – Welcome, no FNG’s, and I think the disclaimer was mentioned.
WARMUP:
– Farmer carry KBs over to the Forest Hills front entrance/awning.
– 20 SSH, 11 Imperial Walkers, 10 Moroccan Night Clubs, and 10 Hillbilly Walkers
THE THANG: 5 Burpees OYO then run to a parking lot light & back.
We were going to partner up, but with only 3 present, Pax1/2 did exercises while Pax3 was the timer, running across the parking lot & back. Then swap – Pax3 did exercises while Pax1/2 ran.
– OH Tricep Extensions / Run across parking lot & back
– Curls / Run across & back
– Squat Thrusters / Run across & back
5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams
– Flutters* / Run across & back
– Box Cutters* / Run across & back
– Hello Dollys* / Run across & back
*with KB chest press (or modify with KB static-hold)
5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams
– Bent Over Rows / Run across & back
– OH Press / Run across & back
– Chest Press / Run across & back
5 Burpees OYO then run to the parking lot light & back. Getting close on time so modified the routine a bit. Did the last set together
– 20x LBCâs (4-ct, there was chatter about doing 40) / Run to the light & back
– 20x Freddy Mercurys (4ct, w/press) / Run to the light & back
– 20x American Hammers (each side)/ Run to the light & back
Clock struck 6:00am. Back to COT.
MARY: None
ANNOUNCEMENTS: Read your newsletter. Successful convergence this past Saturday – still time to get donations via GoFundMe page & get a shirt. Volunteer options available & people needed, so sign up.
COT: Prayers for summer travels, 2.0’s in camps, parents with kids at home(!), and for love & strength with the prayers that weren’t spoken.