THE THANG: We ran. and OldBay rucked. it was a perfect morning with 60 degree temp and beautiful sunrise. you shoulda been there!
WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.
WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.
Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.
Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment
Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools
– Dynamic warm up, 15 min of movement exercises and motion
– Merkinfest Dora, 15 min
– Up on the bar Dora, 15 min
Close with Q 3.6 Persuasion discussion
WARMUP: SSH-25
Windmills-10
Merkins-10
THE THANG: Run Suicides using 3 light posts-2 sets
Mosey to back entry and have pax take turns calling the workout we would do as we ran to each light pole-
Rebound called merkins
Tesh called jump squats
Peach stand called big boys
Old bay called plank jacks
MARY: box cutters, American hammer, protractor, Freddy mercury, etc and so forth
ANNOUNCEMENTS: read the newsletter, sign up for dam to dam sept 1st
COT:Prayers for Rebound (that were apparently very effective) as he was taking his mortgage exam soon after the workout, prayers for Tesh’s father for safe travels as he was going to the west coast to care for one of his loved ones, and praise for @Escargo for making it out for the first time in a while.
WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
WARMUP: words
THE THANG: Running
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!
Practiced breathing through nose. Hold breath, walked across parking lot. Merkins…ended with 7s, merkins and squats.
WARMUP:
Mosey around the block from veterans park with stops at Front founders
Back founders
Old subway and behind Hobos where
Walkers Sumos, Merkins, LBCs and some burpees took place
THE THANG:
Ten exercises in ten parking spaces 10 reps each
Perform the exercise move then move to right
After 10th space take lap around parking lot
4-5 rounds were completed
Merkins
Leg lifts
Sumo squats
CDDs
Burpees
Wide arm Merkins
Donkey Kicks
Squat jumps
Flutters
Plank punch
MARY:
Mosey back to COT
3 rounds of Mary performed
1mi untie of side straddle hops
ANNOUNCEMENTS:
HIM Camp
D2D24 signups
COT:
Prayers and Praises were mentioned