WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree
THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk
Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:
10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back
Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.
We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT.
Jwow
16 at Minnow Pond for a test of speed and math skilz.
Simple loop around town, four stops
Stop 1 – COT – Merkins
Stop 2 – Pharmacy – LBCs
Stop 3 – Parking lot – SSHs
Stop 4 – Gazebo – Squats
Back to COT for lap 2
Rep count Lap 1 was 2 for everyone
Rep count Lap 2 was 4 for everyone
Rep count Lap 3 was 6 for everyone except the lead pax, 8 reps
additional laps: Lead Pax rep counts = 2 x prior lap reps
everyone else rep count = lap # x 2
Guys out front reach the 64 rep count based on the compounding.
Short lesson, compounding can be excellent when you are looking at saving money, over time it accumulates to a nice sum of money. On the other hand, when you have issues that go unchecked, they can result in a bigger problem down the road. Make sure you keep coming out, share what’s on your mind with your shield lock.
WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.
THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:
1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows
MARY: No thank you
ANNOUNCEMENTS: FAST 5K
COT: STK
WARMUP: Intro, disclaimer and we are off. Walked to the back lot for the first warmup. Rucks on for 15 reps of MNC, Micheal Phelps and circles. Then we head around to the Amphitheater. More warm ups with rucks off. 15 reps of winds mills, produce pickers, updog, down dog and then rucks on. Bear Crawl up the hill and crawl bear down. Then, back on the road.
THE THANG: Made it back to the rear lot to use the islands for a DORA.
1 parter
100 bicep curls with ruck.
200 squats rucks on
300 Flutters with ruck.
The other partner runs with their ruck on around both islands.
Repeat…
Message about fatherhood and remember to sit back and take mental pictures of your kids to remember those moments. Back to COT.
MARY: Hammers, wipers, LBC, pumpers and box cutters.
ANNOUNCEMENT Newsletter
COT- prayers for my brothers friend AB
WARMUP: windmill x10, cherry picker x 10
THE THANG:
This may or may not be accurate.
Overhead carry KB
1st Station
10 burpees
25 90/45
25 chest to back pullover
25 Curls
25 lunge with pass through
Overhead Carry
2nd Station
25 KB Merkin
25 Figure 8
50 Toe taps
10 Manmakers
Suitcase Carry
Peoples Chair
Overhead hold for 10 count x3
BTW
Peoples Chair with concentration curl
15 each side
Overhead Carry
4th Station
KB Dips
5th Station
25 Halo
25 Upright Row
25 Dead Lift
KB carry to 6th Station
50 Chest Press
25 Skull Crushers
25 Rows each side
Overhead carry to flag
10 Man Makers
15 Grave Diggers each side
25 LBC w/ KB
15 X/Os
MARY: yes
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping.
THE THANG: Start at point where road split for the football parking. 5 bombjacks, run to 2nd light pole, 10 merkins, 10 squats, back to start for 5 bombjacks, run to 1st light pole for 10 merkins, 10 squats, back to start for 5 bombjacks. That’s one round. Each round we moved up a light pole, kept the bombjacks, and let PAX pick exercises. 3:2 was seal jacks and LBCs. 4:3 was diamond merkins and plank jacks. 5:4 was jump squats and flutter(?). Finally 6:5 was shoulder taps and mountain climbers. Times up, back to COT.
MARY:
ANNOUNCEMENTS:
COT: Pretty sure a few PAX had biscuits later this morning. Lots of recommendations for places to try around town. Fun group this morning and we got some good work in. Thx for the opportunity Bassomatic!
WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.
THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups
We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.
YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.
The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.