Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2
THE THANG:
Ruck route suggested and Ruckers either rucked it, or not. YHC ran until he stopped. Exciting times.
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran
2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked
MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!