WARMUP: Ran
THE THANG: Ran further
MARY: Ran a little more until 6
ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run
COT: Marriage and families
WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.
Mosey to football field for birthday board of pain:
Run the yardage and back to goal line to complete the listed exercise and number of reps:
10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.
Go back down ladder with remaining time.
Mosey back to COT
MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes
WARMUP: (all IC) – MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons
THE THANG:
1st Course: Resilience with Music:
https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOP)
CPOP: “Mama said knock you out” – do a Mike Tyson Pushup
Nur out to light post & mosey back
Chumbaburpee – https://www.youtube.com/watch?v=2H5uWRjFsGc by Chumbawumba (3:35)
SSH other than CPOP
CPOP: “I get knocked down” – do a burpee.
Nur out to light post & mosey back
—————-
Main Course: Sidewalk chalk/Agility ladders on parking spaces
Buy-in & later Cash Out (we didn’t have time for cash out):
100 LBC, 50 heel-taps each, 25 Hello Ladies, 15 Shakira Each, 10 Lt. Dan, 5 Burpees
5-Each/Nur back … Al Gore till 6 is in… then next:
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes
MARY: She was invited, and brought her pals Wheezy, Rosalita, Shakira, & Dolly – they made sure Our hips did NOT lie
ANNOUNCEMENTS: Luka 5K, further out CSAUPS & 2F/3F events that are newsletter worthy
COT: Held – prayers for recovery from injuries, those with failing health, and continued faith when faced with Life’s obstacles – very fitting given some of the quotes on Resilience:
Ancient Philosophers:
-. Seneca:
“Difficulties strengthen the mind, as labor does the body.”
-. Marcus Aurelius:
“The impediment to action advances action. What stands in the way becomes the way.”
(—This is often paraphrased as: “The obstacle is the way.”)
New Testament Scripture:
1. Romans 5:3–5 (KJV):
“We glory in tribulations also: knowing that tribulation worketh patience;
And patience, experience; and experience, hope:
And hope maketh not ashamed…”
2. 2 Corinthians 4:8–9 (KJV):
“We are troubled on every side, yet not distressed;
we are perplexed, but not in despair;
Persecuted, but not forsaken;
cast down, but not destroyed.”
3. James 1:12 (KJV):
“Blessed is the man that endureth temptation: for when he is tried,
he shall receive the crown of life, which the Lord hath promised to them that love him.”
4. Philippians 4:13 (KJV):
“I can do all things through Christ which strengtheneth me.”
5. Galatians 6:9 (KJV):
“And let us not be weary in well doing:
for in due season we shall reap, if we faint not.”
WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.
Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.
Thanks for the opportunity to lead.
SYITG. Blessings
NASA
WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers
THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line touches, line touch burpees, bear crawls to lines with push ups at each line, 2 court – cross court runs with 50 squats on one end and 50 LBCs on the other end and then repeat, 2 court – cross court runs with 50 merkins on one end and 50 dips in the middle on the benches and then repeat, lunges across the 2 courts with 50 LBCs on one end then lunges back across with 50 LBCs on the other end, then a 2 basketball double dribble around the COT with some Mary called out a few times around.
MARY: 10 each of Flutter Kicks, American Hammers, and Box Cutters
ANNOUNCEMENTS: The fastest 5k for VuVu’s son and donate if you can for the great cause!
COT: It is what it is…
WARMUP:
Windmill
Morrocan nightclub
Imperial walker
THE THANG:
Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks
Run 2 laps
DORA
40 burpees
60 merkins
80 squats
100 LBC
120 side straddle hop
Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks
MARY:
ANNOUNCEMENTS:
Luka 5 km – April 12
Cannoli run – May 17th
COT:
WARMUP: mountain climbers, overhead claps, merkins, CDDs
THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team). Each base in baseball has a number associated with it. In order from 1-9, those are pitcher, catcher, first, second, third, shortstop, left field, center, and right field.
Starting at pitcher we did one rep then moved to catcher for two reps, first base for three reps and on and on until we got to left field for nine reps. One full round of the bases is 45 reps. Transportation of kettlebells alternated between farmers carry and overhead carry.
We started with goblet squats then moved on to kettlebell swings. We then got a 6/4/3 double play of flutters with a press. After the double play we resumed our base walking with clean & presses, then the next round was upright rows. For thoroughness, these two rounds we did left handed and right handed.
After the clean/press the Pax called for a 7th inning “stretch” so we did a few honeymooners and downward dogs before resuming. A brief rendition of “Take me out to the ballgame” was heard but thankfully didn’t last long.
Next round was curls and with limited time remaining, we did 20 tricep extensions with everyone at a base of their choice. When it was all totaled up, we were just short of 350 reps.
Not sure if everyone had fun, but everyone now knows that right field is #9!
MARY: skipped it
ANNOUNCEMENTS: Fast Five, newsletter
COT: Family and friend’s health
WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7
Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge
Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat
MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”
What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:
WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS (Morgan Wallen tribute)
Low slow squats
Merkins
Burpees (2 count)
Moroccan nightclub
Michael Phelps
Broga
THE THANG:
Parking lot crawl
Increase by 2 per space
Merkins
Squats
CDD
MOT: Bear crawl, lunge and toy soldier
7 man makers
Cinder block Dora
50 overhead press
100 bicep curl
150 LBCs
Tricep push-up mosey
MARY:
Freddy mercury
Gas pumpers
Pickle pointers
ANNOUNCEMENTS:
Luka
Bethel
Q source
Cannoli run
COT:
Family
Career struggle and changes