Substi-Q'ing for Super-G who was not feeling well. We found some good ways to do hard stuff with our muscles. It came from one of my old weinke's balled up in a corner of the trunk of my car.
WARMUP: Lots of clapping
THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received.
Each bucket contains tickets of exercise suggestions which were very well received. After each exercise we yogged to the next buckets. Claps were included.
MARY: The Mary included the world famous, but not in the lexicon, Peter Pointers.
ANNOUNCEMENTS: next week is Bethel Shelter ministry.
COT: It started to rain and we praised the Lord for the rain that is definitely needed. 🙏
The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.
WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer
WARMUP: OYO
THE THANG: Suggested route
Richard’s crossing to
R on front st to
L on 160
L on Stonecrest blvd
Through Walmart shopping center back to 160 and reverse back
4.4mi
MARY: no
ANNOUNCEMENTS: QvQ @ JOC this wed + QSource (mamon by Anchorman); tortoise and hare 4/25; overnight ruck 5/26; cannoli run; Springfield 5k
COT: praise baptisms, praise and prayers for time with 2.0’s (be present; they need us);
WARMUP:
THE THANG: run or ruck to harvest point
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: run or ruck
MARY:
ANNOUNCEMENTS:
COT: prayers and praises
WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed
WARMUP:
Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember.
THE THANG:
Pax partnered up, so doesn't matter. Mosey to a back-corner of a parking lot where cones were set up for pax to run through. The plan was, partner 1 does a moving exercise through the cones while partner 2 did a stationary exercise, then flap-jack. First part of the cone course was a nur. Exercises were:
WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank… Mosey around the park changing exercises at each bench – karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks, etc. Mosey to parking lot by the ball field.
THE THANG: Bracket Workout. Mosey to handicap sign, touch the ground, and mosey back. Complete the following:
Round of 64 – 64 LBCs, 32 squats, 16 merkins, 8 burpees.
Run suicide
Round of 32 – 32 flutters, 16 squats, 8 merkins, 4 burpees
Run suicide
Sweet 16 – 16 squats, 8 merkins, 4 merkins, 2 burpees.
Run suicide
Elite 8 – 8 merkins, 4 merkins, 2 burpees
Run suicide
Final 4 – 4 merkins, 2 burpees
Run suicide
Championship – 2 burpees.
Mosey to stage for step ups, bear crawls, squats, merkins, and more step ups.
MARY: Box cutta, flutta, etc.
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises