WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises
Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.
MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
This is Band Camp reporting for the work-swamped Fire Marshall Bill and the 16 other PAX at minnow pond on 8/4. Looks like y’all ran a zipper and did merkins? This report has not been verified, but I think the tags are accurate
WARMUP:
SSH
Windmills
Imperial Squat Walkers
Mountain Climbers
Merkins
THE THANG:
– Bomb-Jack // 3 SSH (1-4)
– >> Bear crawl to next station
– Big boy sit up // 3 American Hammers
– >> Lunge to next station
– Jack Webb –
– >> Run to stop sign and back
Repeat for rounds 5-7
Repeat for rounds 8-10
People Chair while everyone tried an exercise Hurler learned at F3 Clemson – the Dancing Tiger.
MARY:
– LBCs
– Flutters
– Box cutters
WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.
WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.
THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly
Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT
COT: prayers lifted and K-Cop took us out with prayer.
Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.
Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!
Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.
COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.
WARMUP: A bit of light stretching
THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS
The Q talked about forgiveness and doing the harder thing
ANNOUNCEMENTS: many
COT: We prayed for all prayer requests and all though TAPS unmentioned
WARMUP: Moseyed a lap around the scratchy lot, theSSH, Windmills, Cherry Pickers
THE THANG: to the bottom of the hill. 3 rounds up with exercises at the top and upon return. To the COG big lot (no chalk was used) for a starfish select a card 2.5 rounds.
MARY: having so much fun lost track of time so we didn’t see Mary.
ANNOUNCEMENTS: Yep. Cool Shirts and stuff
COT: patients and patience, family illnesses, celebrate the JOYs that are in your life every day.