WARMUP: A healthy variety of 20 4-counts
THE THANG: Dips. Dips. Crazy 8s up and down Main Street. Dips. Dips. Dips. Dora. Sprint home.
MARY: Included.
ANNOUNCEMENTS: 9/11 convergence, 5k run/ruck today
COT: Schools, Good Doctors’ Reports, Grace for Perseverance
Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD
Practice balancing:
Stand on right leg
Stand on left leg
Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.
The Thang:
Yog to Armory
2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall
Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins
MARY:
There was some
ANNOUNCEMENTS:
There were some
COT:
WARMUP:
– was done!
THE THANG:
– first 30 min by Grinder with focus on legs and abs
– last 30 min by Portal with focus on arms
MARY:
– was done as well!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.
WARMUP: The usual
THE THANG: Tabata – 45 on, 15 off, 3 sets, 10 excercises
MARY: Not needed
ANNOUNCEMENTS: Dam2Dam
COT: Back to school
WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats
7’s
Burpees at the top & side straddle hop at the bottom
4 corners at the coutyard
Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk
MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
THE THANG: We played Uno and many of you don’t seem to know how to play or need to work on listening skills. 😂
ANNOUNCEMENTS: Bethel Men’s Shelter sign up.
WARMUP: SSH, windmills, IW, willie mays hayes, morracan night climbs into overhead claps, Michael Phelps
THE THANG: run a loop around the park stopping at every wood swing for 5 merkins, 10 squats, 15 LBC’s.
Run to the old springs building 10 step ups each side, 10 derkins. Run a lap. Repeat but 10 incline merkins and add 20 dips. Lunge lunge squat the parking lot then head up the big hill.
4 Corners. 3 laps. 30 Flutter kicks. 25 hand release merkins. 20 Bobby Hurleys. 15 Peter pointers (Alabama Prom Night in GA).
People’s chair and balls to the wall. Head to the playground for some fun.
MARY: 1 Pax calls an exercise to do. Other Pax do said exercise while the Pax that called it ran up to the slide and then slid down it. Definitely some humor at the end of a workout.
ANNOUNCEMENTS: Baby Shanks coming in March!
COT: prayer to Walker with the death of his sister. To my pregnant M. To all the kids going back to school next week and their teachers.
NMM – Always great to be back in The Fort to see my brothers in the gloom. The slide was a much needed laugh for the PAX.
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!
The BERT