Baxter Loop: we ran down Market Street across 160, down to Stratford Run. Left onto New Gray Rock Road and down Sutton back to Market. We got 3.3+ miles in. It was glorious.
WARMUP:
Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills
THE THANG:
The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a stone to retrieve a card, while other pax planked from elbows until he returned.
All pax then did those 2 exercises together:
Index cards:
1. Merkins 30 / Sumos 30
2. Derkins 20 / Lunges 20
3. Carolina Dry Docks 20 / Bomb Jacks 20
4. Burpees 15 / Flutters 60
5. Dips 20 / LBCs 40
6. Shoulder Taps 20 / Freddy Mercury’s 40
7. Step Ups 20 / American Hammers
8. Peter Parker 30 / Al Gore (60 sec)
9. Flying Squirrels 20 / Box Cutters 20
10. Side Lunge 20 / Mtn Climbers 30
11. Parker Peter 30 / Reverse Lunge 20
each side
MARY:
Throughout
ANNOUNCEMENTS:
Bethel tonight, Vuvu’s fastest 5k next week
COT:
Praises and prayers for aging parents and praises for Boogie’s son getting accepted for a semester abroad in Spain!
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew.
THE THANG: we ran in the circles
MARY: none but everyone came back from running in circles
ANNOUNCEMENTS: upcoming convergence and nothing else related to circles
COT: no mention of circles but we did a ball of man which is like a circle
10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.
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.
Out and back to GHMS, via Richard’s Crossing, and ducking into the Earthfare parking lot (to avoid 160 as much as possible).
WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.
WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers
THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3
Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press
MARY: No time
ANNOUNCEMENTS: Read the newsletter
COT: it happened
WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits.
THE THANG: Figure 8 loop that includes a run upstairs, lunge walk to right end, run downstairs back to starting point, run upstairs, bear crawl to left end, run downstairs and back to starting point. One core exercise.
We did rinse/repeat of this route a total of 7x with some mods to vary the lunges and to include some crawl bears.
Mosey home
2 mins of burpees or flying squirrels
MARY: She finished off each lap
ANNOUNCEMENTS: Convergence Fri for leadership transition, Jaeger on Sat
COT: Always! Some added reflection by YHC on “Home” my word for 2025 and DOAH added some thoughts on his word “Grace”
It was great to have pax pushing themselves and each other throughout. Also a treat to have DOAH for his first ride along with the Dawn Patrol (his 2nd workout of the morning!).
Grateful for presence of each of you men. SYITG!