Tag: oldbay

Wait..what?!?

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WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q.  Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay

THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC.  I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly.  We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH

*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.

The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.

MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!

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Accumulators

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WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers

THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.

– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch

Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12

Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack

MARY:
– American Hammer
– Freddie Mercury

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4 Corners of Chatter

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It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.

Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.

4 Corners of Jack Webb Lap around the church.

4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40

Ran back to COT for prayers and praises.

JWow

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Stairs are fun

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WARMUP: We got our getty up on right out of the gate with a mosey around the big church parking lot and back to COT. SSH we’re up next, cherry pickers, low slow squats, merkins, and finished up with honeymooners and down dogs.
THE THANG: took off from COT over to the church down the street where we paired up for some Dora. Partner one ran around the church but then up and down the big set of steps before tagging partner 2.

Dora 1 was: 100 merkins, 200 squats, 300 shoulder taps.

Moved to spot #2 which was the big parking lot across from the stairs that have all the steps and about 8 sets you can snake. We changed up Dora partners for Dora #2.

Dora 2 was: 100 lunges, 200 American hammers, 300 calf raises.

Changed to last set of partners where we made our way back to COT. On the way back we found the small set of stairs at the church by the ramp and snaked those with our partners, then over to Church of God big set of steps where we snaked all those sets of steps with our partners. Then back to COT.

MARY: Around the circle for Mary call outs. Pretty sure this was Hemingway’s first time calling cadence and he’s potentially got a career here. Unlike his old man, he called something other than gas pumpers.
ANNOUNCEMENTS: D2Dbar big pickups
COT: Prayers for Slash and his family

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Riggs is gonna have to help Murtaugh off the pot…

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WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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That hill was too close not to use….

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WARMUP: Run to lot, SSH, squats, etc. good 10 minutes.
THE THANG: Run up hill AMRAP Merkins, run to top of other hill to parking lot for 20 flying squirrels. Do that until told otherwise.
MARY: 18 of us decided to do the difficult thing today.
ANNOUNCEMENTS: D2D info. Lots of good stuff.
COT: Prayers for marriages, friends suffering from depression, praise for time spent with kids.

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Tour De Bushwood

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WARMUP: Indian run around CRHS, back of the line performs 3 burpees before sprinting to the front of the line. Bobber’s choice to wear a 20# vest was quickly in question.
THE THANG: Two parts
FIRST: Four level block wall by the tennis courts were used to do 5 box jumps, 5 derkins per level for one set, the second was 5 step ups each leg followed by irkins. Third set was box jumps.

SECOND: Since it was 1/11, 11’s was the name of the game for the second part of the workout. The route was the bottom of the hill next to the football stadium up to the midway point (garage area). Burpees at the bottom and bomb jacks at the top.
MARY: No time for mary!
ANNOUNCEMENTS: Blood drive Thursday, and prayers for the family of a man in Waterside that passed away with small children.
COT:

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Pink Mangoes and Root Beers Dum Dum Pops

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2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.

Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.

Looks like we made it,
Barry Manilow

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20-23 No OYO

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WARMUP: Slow mosey around the parking lot to get the blood moving, then circle up for 10-20 of each:
* SSH
* Windmills
* IW
* MNC
* Strawberry pickers

THE THANG: 20-23 – Get through it together
20 exercises, 23 reps each, divided into 5 groups of 4 exercises. Everything done together, in cadence, since getting through anything is better together with someone, right? After a group is completed, run a lap around the parking lot – together (approx 400m),
Group 1
* Merkin
* LBC
* LSS
* Plank Jack
Group 2
* Box cutter
* Wide-arm merkins
* Sumo squat
* Imperial walker 2ct
Group 3
* American hammers 2ct
* Dips
* Lunge 2ct
* Shoulder taps 2ct
Group 4
* Situps
* CDDs
* Calf raises 2ct
* Hillbilly walker 2ct
Group 5
* Leg lifts
* Diamond merkins
* Monkey humpers
* Mountain climbers 2ct
Between each round, we discussed (each person was asked for input)…..
A. Something about 2022 that made you happy, proud, etc (the good)
B. Something about 2022 that made you sad, angry, etc (the bad)
C. What is the main thing or big thing you want to do to improve yourself in 2023
D. Something you feel you need or is important to help you with ‘C’ above
E. Something you can do to better serve or improve your ‘church’ and/or community. Note that your ‘church’ is wherever you lead, you impact, you preach, you teach.

ANNOUNCEMENTS:
* Read your newsletter and get involved! Start 2023 off right!
* Reboot of Q-Source for 2023
* D2D Fundraisers

COT:
* Alot lifted up in both prayer and praise

Thanks for the opportunity to lead!
Blessings and SYITG
-NASA

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12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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