WARMUP: yes
THE THANG: deck of cards
MARY: integrated into the game
ANNOUNCEMENTS: HIM camp
COT: prayers spoken and unspoken
THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
Step ups 20
Erkins 25
In/out abs 25
One leg squats standing on wall 15
Derkins 25
Go to HT parking lot
Pair up – one pax does pull ups on cart
corrals while other does merkins 50/200
Mosey to church
25 Squats OYO – run to circle, bear crawl around, head back to benches
15 Step ups (each leg)
20 more Derkins
15 hello dollies
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)
10 Freddie Mercuries IC
2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers
Today is Flag Day, so we did work to honor the commissioning of the stars and strips as our official flag on 6.14.1777. An assortment of sandbags and Jerry Cans was provided for all to celebrate accordingly.
Buy In:
6.14.1777
6 Ruck Body Builder’s – 8 Count
14 Ruck Lunges w/OH Hold
17 Ruck OH Press
77 4 Count SSH w/Ruck
WOD: Join Or Die – Flag Day
4 Rounds
* 250 Meter Ruck w/Coupon
* 17 Coupon Squats (With Ruck)
* 250 Meter Ruck
* Exercise Based On Round
* Round 1: 77 Coupon Pull Throughs (With Ruck)
* Round 2: 77 4-Count Flutter Kicks with Ruck Overhead
* Round 3: 77 Ruck High Pulls
* Round 4: 77 Ruck Push-Ups
We made it through round three and ran short on time.
Announcements:
HIM CAMP Aug 11-13
STUFF THE BUS the weekend after
Prayers/Praises:
Beaker to stay on the path with his daily 5K in June
Kaiser for leadership with his M as well as her health
PL for family sickness to pass, praise on 3 months for baby Nell!
Thanks Beaker for letting me take the reins today.
Punch List out.
WARMUP: yes
THE THANG: made way around the WEP loop doing multiple hard things
MARY: yes
ANNOUNCEMENTS: newsletter
COT:prayers up
WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises
Mosey to elementary school with stops around playground for some exercises
THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each
10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats
MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins
ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm
COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans
WARMUP: yes
THE THANG: suicides
MARY: broga
ANNOUNCEMENTS: HIM camp
COT: prayers
WARMUP:
Buy-in of 100 SSH and 50 Overhead presses
THE THANG:
Carry your bell to Harris Street Park. Pain stations 10 each of:
1. Swings, Chest Press, Flutters
2. Squats, Curls, American Hammers
3. Lunges, tricep extension, big boys
4. Sumo deadlift high pulls, supermen
At Harris Street Park:
line up bells on basketball court. 1 manmaker, run to other end, 1 burpee, run back and rotate KBs
20 dips
10 pullups
head back
MARY:
ANNOUNCEMENTS:
COT:
Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.
Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)
WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells
THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp
ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all
WARMUP: yes
THE THANG: full body beatdown with Cindy
MARY: yes
ANNOUNCEMENTS: newsletter
COT: prayers sent to sky Q